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MY INSANE CULT
FEW OF US HAVE BEEN TO AN AA MEETING, but we've seen TV/movie version many times. Hi, I'm Todd and...
... I'm an endurance junkie.
Hi Todd.
When we come clean with the general population, Today I...
- swam 10,000 yards
- rode for 5 hours
- ran 20 miles
... they think we're crazy.
We're not.
The adrenaline rush of ...
- 60 miles an hour in nothing but lycra
- the swimmers blue mind
- the runner's high
... we need that hit.
Regularly.
This risks we take...
- sending it down the mountain
- running along into the cold, dark night
- impossibly holding our breath one more length
... would freakout any life insurance company.
These sensations of pushing well beyond normal, reasonable, safe...
... are often all that's keeping us stable.
In all sincerity, because the allure of the lottery and dulling our senses with substances is so very tempting and tragically treacherous...
... stay dangerous my friends.
The sane kind.
===
164.6
7.5 hours sleep
580 anti-oxidant level
√ Upper Body: 60 push ups, 20 pull ups, hand gripper, heel and toe raises
√ Lower Body: `100 ATG air squats and 20 split squats with 60lbs
86/98/-12 per Strava
What I'm reading: Lions of Lucerne, Brad Thor
What I'm studying: Imagination, Neville Goddard
https://www.strava.com/athletes/10248
>
TODAY WAS A ROUGHIE
SOME BIG TRAINING DAYS are better than others. The reasons are myriad. Which means when it goes sideways...
... it's up to us to figure it out.
Like today.
I knew it was going to be a big day...
- 7 hrs
- 87 miles
- 10,500' of vert
... on Monday.
There are only 8 weeks to get our Leadville legs, and me and Let's Go need(ed) to do some simulation.
For me,
today,
I just never got comfortable.
Never felt that feeling of being on top of the pedals and...
... smoothly moving like a Singer sewing machine.
It was much more like a broke down pumpjack one might see in the hot and dusty oil fields of Bakersfield...
... in desperate need of lube and love.
Clunk.
Clunk.
Clunk.
I've narrowed it down to a few things...
- going too deep on Thursday after solid Tuesday and Wednesday
- rolling the gravel wheels vs road wheels on Friday's BRO ride
- hitting the legs with resistance Sunday-Thursday
... and I should know better.
I'm gonna add to that...
- probs too much tire pressure
- def hotter today than our last attempt
- carrying a third bottle to be safe on hydration
... some I can control, some I can't.
In the end, I think it really comes down to not being sufficiently recovered.
On a positive note, given the fatigue level...
... we averaged 12.7 mph with zero drafting over a similar profile to Leadville.
Not bad.
Not great.
But, we can work with that.
Oh, and I'm feeling quite extra speedy on the downhills.
Time for...
- In-N-Out burger, fries and shake
- some good sleep
- and a day off
... to set the pins up to be knocked down next week.
===
164.6
7.5 hours sleep
580 anti-oxidant level
√ Upper Body: 0 push ups, 0 pull ups, hand gripper, heel and toe raises
√ Lower Body: `0 ATG air squats and 0 split squats with 50lbs
89/113/-25 per Strava (someone's tired!)
What I'm reading: Lions of Lucerne, Brad Thor
What I'm studying: Imagination, Neville Goddard
https://www.strava.com/athletes/10248
>
THAT TOPSECRET SECRET
THE IDEA OF A PUBLIC DECLARATION is not new. Lots of people have proclaimed they will accomplish X goal and gone on to do just that...
... because it works.
There is a hitch.
The haters,
the perceived haters,
hating the idea of haters.
There are plenty of famous athletes who have made the call and fallen flat on their face...
... sometimes by knockout.
Which is why most of keep our plans secret,
denying ourselves the power therein.
I'm onboard with that.
There is also power in keeping our intentions unknown.
Wherein lies another hitch.
If we're posting our stats with the Strava lords,
that might be considered a passive-aggressive statement.
Which begs the question...
... if we're keeping our mouths shut, do we keep our training private?
Personally, I'm open book on that, except for my top secret racing agenda which scrawled in code...
... on my vision board.
===
164.6
7iah hours sleep
580 anti-oxidant level
√ Upper Body: 30 push ups, 10 pull ups, hand gripper, heel and toe raises
√ Lower Body: `0 ATG air squats and 0 split squats with 50lbs
83/84/1 per Strava
What I'm reading: Lions of Lucerne, Brad Thor
What I'm studying: Imagination, Neville Goddard
https://www.strava.com/athletes/10248
>
IMAGINE THAT!
WHEN WE WERE CHILDREN, can ya even remember that?, we had tremendous imaginative powers. From games to friends to travel to faraway places...
... our lives were boundless.
What happened?
Did reality set in?
Did we set conditions on our dreams?
Did some kind old bag of wind tell us not to have our heads in the clouds?
The thingaboutitis...
... when we register for an event or race, all bets are off.
We've already imagined...
- the trainging
- the equipement
- the travel and accomodations
... to start.
More importantly, if we're really on our A game, and you and I are!...
... we can see the finish line, and exactly how we'll be at that moment.
Which isn't child's play.
It's actually...
- life
- business
- relationships
... how doers get it done!
As I'm writing this I'm reminded of the gloves I wore today...
and the shirt I'm wearing right now
This is gonna be a total marketing faux pas because we're neverever supposed to make too many offers, but...
... I imagine more than a few of you will want this reminder to Rip!
Order the Gloves, get the Shirt for FREE.
Use this code: LET'SRIP
https://pedalindustries.com/collections/lets-rip-buy-t-get-gloves-for-free
===
162.6
8 hours sleep
670 anti-oxidant level
√ Upper Body: 30 push ups, 10 pull ups, hand gripper, heel and toe raises
√ Lower Body: 30 ATG air squats and 0 split squats with 50lbs
85/91/-7 per Strava
What I'm reading: 7 Powers, The Foundations of Business Strategy, Hamilton Helmer
What I'm studying: Imagination, Neville Goddard
https://www.strava.com/athletes/10248
>
EMBRACING THE BURN, DAILY/OFTEN
WE'VE ALL FELT THE BURN. Some of us love it, some of us hate it. No matter where we are on the spectrum...
... the burn is coming for us.
Is it minimizable?
Maybe.
If yesterday is any indicator, I may have stumbled upon something.
For the last few weeks, I've been steadily increasing my ATG air squats.
From reps of 10 to reps of 30.
If you haven't done them lately, or ever...
- standing
- to full "ass to grass"
- to standing
... it's quite a shock to learn our trusty bottom half may not be as durable as we think.
When I started 10 burned,
then 20 really burned...
... the last 5 of 30 were a massive struggle.
Back to yesterday's hammerfest, when the burn came on it was like my body saying...
... Oh, we're gonna burn now. Buckle up buttercup, I've got this.
Rather than pulling the plug at the onset of burn, I embraced it and powered on.
Best I've felt in weeks/months.
Now, I'll be the first to admit it could just be that I was supertapered going into last weekend's BWR UT and I might just be having a good response to the taper followed by the 3.5 hours of racing across the high desert.
But, even if that's the case...
... the burn of 30 ATGs feels so good.
Gonna keep upping it,
apparently 100 is a thing.
(yes, on top of split squats and probably bringing back box jumps)
===
165.2
8 hours sleep
480 anti-oxidant level
√ Upper Body: 90 push ups, 30 pull ups, hand gripper, heel and toe raises
√ Lower Body: 90 ATG air squats and 18 split squats with 50lbs
85/96/-12 per Strava
What I'm reading: 7 Powers, The Foundations of Business Strategy, Hamilton Helmer
What I'm studying: Prayer, Neville Goddard
https://www.strava.com/athletes/10248
>
I CAN'T BELIEVE SHE TOOK ME BACK
IT'S REALLY HARD TO LET GO of something we love. The fear we won't get it back is legit. Yet, the opportunity of enjoying something new...
... is real, and tantalizing.
The known vs the unknown.
Once we move on, that thing we left behind might...
- forget about us
- reject our return
- change and move on
... it's risky.
No, Surfergirl didn't leave me or vice versa.
But!...
... I did leave my beloved TMWC (Tuesday Morning World Championships) for another ride: Wednesday Worlds.
The main reason, and it's very valid, waking up at 5am and rolling out in the cold, dark, pre-dawn was leaving me almost worthless for work the rest of the day.
The lesser reason, I was thinking the blazing intensity of WW would be a better work out.
Well, a funny thing happened when a downloaded the Tuesday vs WW data...
- significantly more time above threshold and VO2 max
- much higher average and normalized power
- and, the best, all my pals were there
... to smack me in the face!
For sure, it helped that the sun was up when I rolled out.
And, I was putting down power on the road vs battling dust, rocks and terrain.
The fellas were all welcoming...
... probably because they knew they'd dump me up The Wall and send me home with a good lycra whipping.
Gawd, I've missed this ride and these awesome cats.
===
165.2
7 hours sleep
480 anti-oxidant level
√ Upper Body: 30 push ups, 10 pull ups, hand gripper, heel and toe raises
√ Lower Body: 30 ATG air squats and 0 split squats with 50lbs
84/83/-9 per Strava
What I'm reading: 7 Powers, The Foundations of Business Strategy, Hamilton Helmer
What I'm studying: Prayer, Neville Goddard
https://www.strava.com/athletes/10248
>
GIVE ME 10 WEEKS
HOW LONG DOES IT REALLY TAKE to get into top shape for an A race is a question we'd all like answered. For an Olympian, it might be years. For us...
... we might have a few months.
Or less.
Depending on when we sign up, and the vagaries of life.
But, let's just say we are fitter than most,
not as fit as some.
Then our focus will be...
- long climbs or power climbs
- slogs into the wind or a million turns
- finishing in ones and two or a ripping bunch sprint
... more on race specific training.
Given a good baseline of fitness, my general rule is...
- our bodies
- our equipment
- our travel and logistics
... it takes 10 weeks to really sharpen the saw.
For me, aiming for Leadville on 8.15.26, I've got time...
... but, no time to waste.
And, so it begins.
===
164.6
8 hours sleep
580 anti-oxidant level,
√ Upper Body: 60 push ups, 30 pull ups, hand gripper, heel and toe raises
√ Lower Body: 60 ATG air squats and 0 split squats with 50lbs
81/72/9 per Strava
What I'm reading: Cry Havoc, Jack Carr
What I'm studying: The Search, Neville Goddard
https://www.strava.com/athletes/10248
>
THE PREPARATION/EXPECTATION EQUATION
DECONSTRUCTING OUR RECENT PERFORMANCE is critical for improvement. The longer we wait, the foggier our recollection. Details we were sure of...
... become memories full of bias.
It's natural.
Who wants to remember what went wrong, when we can glory in all that went right?
Other than screwing up yet another sprint for the line, nothing really went sideways for me at BWR UT.
And, if I'm being honest, Billy tested my legs on the overpass coming into to town. Whether or not he knew it, and I stayed glued through the the pain...
... I was hurting.
There are a few things that went really right...
- The chef's pasta the night before at Chef Alfredo's, with Danny and Lisa, was delish and just what I needed.
- The AirBNB I found at the last minute - a 3-bedroom house was perfect and the beds wonderful.
- The 8:30 start was a little too late to skip breakfast, so I went with my gut and mowed down a couple of chocolate Entenmann's donuts, half an apple, and a couple of cups of my trusty mushroom hot chocolate.
- I picked up Skratch Super High Carb and ran 6 scoops in my 2-liter pack and another 3 in one bottle.
- To stay ahead of cramps, I ate a Salt Stick chews.
- For the bike set up,
- Ceramic Speed chain held up really well to all the dust, even after getting doused with cold water by Smitty at the final aid station.
- The tire pressure was pretty low, 22lbs in back 20lbs up front. I rimmed out a few times over the random chunky stuff while in a paceline. That's always risky. But, I also felt like I was much more comfortable than other competitors who dropped off the group over time.
... the last was mindset.
Preparation vs Expectation.
I came in pretty rested having spend the previous 2 weeks on my MTB in Park City.
Because of the altitude, it was difficult to put in hard efforts of any meaningful time. Hours in the saddle were solid, but even a lot of that was spent ripping down hill.
I'd give me preparation a B, which was fine for a B race.
Knowing that, my expectations were quite low.
Here's the point...
... poor preparation with high expectations is a formula for frustration and a crummy day on course.
Whereas...
... awesome preparation with low expectations always makes for a fun race and often surprising outcomes.
===
163.6
7.5 hours sleep
580 anti-oxidant level,
√ Upper Body: 100 push ups, 20 pull ups, hand gripper, heel and toe raises
√ Lower Body: 70 ATG air squats and 18 split squats with 50lbs
82/74/7 per Strava
What I'm reading: Cry Havoc, Jack Carr
What I'm studying: Prayer, Neville Goddard
https://www.strava.com/athletes/10248
>
WHAT ARE YOU GOING TO DO ABOUT IT?
IF THINGS AREN'T ENDING UP as we'd like them to, the obvious thing to do would be dong something different. But, that can be a hard pill to swallow because...
... we're comfy and don't wanna change.
Hope isn't a strategy.
Or, a tactic.
So, even though I was hoping I'd be able to fend off the change with a few hundred meters to go at BWR UT, the mofo I'd been working with for the last 30 miles...
... stuck a shiv in my back.
There was nothing I could do.
Had no answer.
Surfergirl, bless her little beating heart, could see I was frustrated with myself and...
... accidentally twisted the buried blade.
What are you going to do about it?
I think it was an innocent, honest, loving, caring question due to the fact that she's seen me frustrated with something...
... then, draw up a solution and make it happen.
Truthfully, does it really matter if close out a racing effort by taking some cat on the line who I may never see again?
Not even.
What matters, to me, is that I execute the plan.
In this case...
... having something left at the end, to rip a fast finish.
The kool kids call that durability.
I call it having your shift together when it counts, which means I'll be needing to...
... wrap up long rides with sprints that sting.
===
164ish no scale
7.5 hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
83/86/-3 per Strava
What I'm reading: Cry Havoc, Jack Carr
What I'm studying: Prayer, Neville Goddard
https://www.strava.com/athletes/10248
>
ARE YOU EXCITED FOR THE RACE TOMORROW?
THE NIGHT BEFORE any race is not a normal night. No matter how practiced we are there's always something different to our routine. Sometimes...
... we just make it up.
Why not?
It might work,
or not.
Surfergirl keeps asking me are you excited?
I wanna say yes,
and I know I will be tomorrow...
... about a millisecond after we start.
Until then,
my energy tends to be low.
Not depressed low.
Hybernation low.
Lethargic.
Slothy.
Trying to amp me up, she asks...
... have you looked at reg to see who's going to be there?
That's the kind of thing that...
- if I glanced at it now
- the night before the race
- when I'm trying to chill and sleep early
... would def keep me up and tossing and turning.
No, that's not my agenda.
I prefer to...
- lose all hope
- ditch all desire
- punt all pretense
... and shut 'er down with my favorite pint.
===
164ish no scale
8.5 hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
81/70/11 per Strava
What I'm reading: Cry Havoc, Jack Carr
What I'm studying: Prayer, Neville Goddard
https://www.strava.com/athletes/10248
>
NOSTALGIA
WE ALL STARTED this endurance journey somewhere, likely not where we are today. Introduced by a friend, sometimes on purpose, others inadvertently. While we may change locales, and the friends become distanced…
… we’re still here.
In the game.
We may have the opportunity to go back to where it all started.
For me, it was…
- my roommate’s bike
- a finagled purchase of my own
- secrets of sprinting revealed by Bret, who raced track nationally for San Jose Bicycle Club
… in Provo, UT.
I rearranged my classes…
- to start as early as possible
- so I could ride every afternoon
- before cruising the library to cruise the cubicles in search of a “study” partner.
… because I had priorities to attend to.
Today I hit a climb I’d always wanted to check out, Cascade Springs, but it was a battered gravel road back in the day.
Now, it’s pristine pavement all the way up over 8000’
Followed by a plummeting descent that is as magical now as it was 40 years ago.
I’ve moved,
but, I never really moved on…
… and, I’m quite okay with that.
===
164ish no scale
8.5 hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
81/68/12 per Strava
What I'm reading: Cry Havoc, Jack Carr
What I'm studying: Prayer, Neville Goddard
https://www.strava.com/athletes/10248
>
THE TRUE PRICE OF FREE ADVICE
A WHILE BACK, I connected with the COO of a well-known bike brand. We were working on a collaboration at the time. I asked him for some...
... advice on what we're doing over here.
Today, we met for lunch.
Looked at from now to the end of the year,
the objectives I want to accomplish,
what I think is possible.
No different than...
- capabilities
- weaknesses
- peak seasonal events
... planning the race season with a coach.
After some yummy tacos,
and back of napkin calculations...
... we came up with a solid methodology to implement.
Like any great coach,
my friend made it so simple to understand...
... and gave me the confidence to go for it.
I was prepared to pay a minimum of $1,000.
In the end it could be way more expensive than that...
... if I don't take action.
It could cost me 100s of 1000s.
===
164ish no scale
8 hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
82/77/5 per Strava
What I'm reading: Cry Havoc, Jack Carr
https://www.strava.com/athletes/10248
>
ARE SUFFERING AND EPICCING TWO SIDES OF THE SAME COIN?
WE ALL KNOW that group workouts are torturous by nature. It's not a secret. Yet, we continue to show up beating after beating because...
... suffering loves company.
Alone, for most of us, is no good.
We won't see it through,
we'll ease up when we should be hardening up.
The bonds we end up forming are often unbreakable...
... we're in agony together.
Suddenly people who barely knew each other are fist bumping and ready for the next one.
What's the opposite bondforming experience?...
... when we're pushing geographic boundaries together.
Like today.
It wasn't the 90 minute climb topping out at 9160'.
Nope.
It was the 60 minutes of downhill...
- ripping through the trees
- sliding around gorgeous berms
- jumping rocks and roots and stumps
... feeling like we were cheating life.
Epiccing, like suffering, loves company.
We set off in search of adventures that will push beyond the comforts or riding around the block...
... the unknown and undiscovered beckoning to be shared.
===
164ish no scale
8 hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
82/71/10 per Strava
What I'm reading: Cry Havoc, Jack Carr
https://www.strava.com/athletes/10248
>
COOCOO FOR CLIMBING
IF WEIGHTED SQUATS are a lot better than air squats, is climbing a lot better than riding on the flats? And, if climbing is better...
... is climbing with a weighted vest mo' bettah?
Things one wonders.
And takes to extremes.
I remember backintheday, rolling out with 100oz hydration pack on my back and 2 large waterbottles filled with sand.
It seems so silly now,
almost as all the ruckers.
On a bike we can measure power.
So, we know.
We know we don't need to stress our backs with extra weight or stupid add ons...
... we can just pedal faster.
Velocity X Force - Power
Which taken a step further...
... climbing aint gonna train us any better than flats.
We gotta put out the power.
There is a caveat, if we like...
- climbing big mountains
- ripping punchy stuff
- pounding the flats
... our bodies will adapt and become more efficient at the one we love and gravitate towards.
Me personally?
I'm coocoo for climbing,
and bananas for bombing.
===
164ish no scale
8 hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
80/63/17 per Strava
What I'm reading: Cry Havoc, Jack Carr
https://www.strava.com/athletes/10248
>
HEAR ME OUT
SOMETIMES IT'S JUST PLAIN FUN to make fun of Velo, "powered by Outisde". Whether it's their clickbaity titles, AI drivel, or soulselling advertorials...
... there's at least one good laugh a day.
Here's my current favorite.
Stop Complaining About Sound, These Are The Best Headphones for Cycling
Roight!
Because decreasing our ability to engage with our surroundings when traveling 20+ miles per hour in our underwear on...
- trails
- gravel
- pavement
... is a great idea.
Genius.
Next up...
... Stop Complaining About Night Vision, These Are The Best Sunglasses After Sunset.
There is no best.
At best, assuming it's not clickbait or advertorial would be...
... These Headphones Least Worsen Your Ability To React To Danger When Riding.
Or, for the trailrunners...
... These Earbuds Reduce Getting The Shift Scared Out of You When A Bike Rider Has Been Saying 'Hey There' For 5 Minutes and Finally Gives Up and Passes You.
Now for you in the back jumping up and down ready to tell me to not be so closeminded...
... I hear you.
===
164ish no scale
8 hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
82/72/10 per Strava
What I'm reading: Cry Havoc, Jack Carr
>
POP TART POWERED, BEE STUNG... ATHLETE unINTELLIGENCE
SOMETIMES, we just gotta change it up. Do something different just fer fun. Go against...
... conventional wisdom.
I thought it had been a good week...
- 177 miles
- 17:26 hours
- 20951' of vert
... given I'd been knocked down by a 24 hour bug.
Mostly in the dirt,
mostly with friends.
Yet, every single ride Strava's Athlete Intelligence...
... scored it as recovery or recovery and endurance.
Apparently, the AI couldn't account for the fact this sea leveler was suffering at 7000-10,000 elevation.
Rolling out this morning...
- a few scoops of Envy
- 4 pop tarts
- 1 Carbs gel
... I grabbed what I had + 100 ounces of water.
While I hoped to put down some power, since all I'd done was "recovery and endurance" rides...
... I knew the truth.
Leaving with a simple plan,
ride until I ran out of food and water.
It was an epic day in the mountains...
... topped off with a bee sting in the gut a few miles from home base.
Memorable.
===
164
9 hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
84/80/0 per Strava
What I'm reading: Cry Havoc, Jack Carr
https://www.strava.com/athletes/10248
>
THE ADVENTURE
SOMETIMES, the road really is better than the inn. We realize that whatever we are aiming for may not be all that great, but...
... putting in the work gives outsized returns.
Gratitude blooms.
Like today.
My pal Charles charts out this loop...
- 32 miles
- 4700' of vert
- topping out at 10,000'
... which seems really cool.
Until we hit our first massive fallen tree and bushwhack around it.
Then, patches of snow,
too long to ride.
Followed Puke Hill.
The view...
- The Great Salt Lake to the west
- Park City to the East
- Not a soul around
... stunning.
Somehow the goals seem weak, lacking...
... when beauty abounds.
If we'll just stop to look.
===
165ish, no scale
7ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
83/72/10 per Strava
What I'm reading: Cry Havoc, Jack Carr
https://www.strava.com/athletes/10248
>
WHEN TRAINING ISN'T ACCORDING TO PLAN
THE BEST LAID PLANS can go sideways for a variety of reasons. I'm not gonna list 'em since I don't want to poison your mind and have you...
... manifesting awfulness.
'Cause I'm questioning just that about myself.
Did I manifest...
- 3 days off at I Do Epic
- riding with friends short on time
- puking my guts out last night after a miserable 70 minute ride
... or, is it just life?
Doesn't matter too much,
except part of my GrandMasterRipOnRaceDay plan...
... was a massive training week this week to make up for last week
and leave me slightly buried for BWR next week.
I consulted AI all night...
- possibly caused by using pure table sugar on my rides
- hydration via room temp peppermint tea
- a few Tums
... while Surfergirl laughed at me and secured the remedy.
Arose after 10 hours, feeling a lot better.
Energy seems good enough to day...
... to meet up with the local slayers.
The prudent thing would be to skip the meet up,
spin at most, or sleep...
... a proper adjustment.
But, screw it...
... I've got plans, too.
===
165ish, no scale
7.5ish hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
80/57/22 per Strava - very rested
What I'm reading: Cry Havoc, Jack Carr
https://www.strava.com/athletes/10248
>
HE'S A GENIUS
WE ALL HAVE, or should have, wish we had, that friend who can fix anything. Even though we've upped our skills over the years there's always that...
... next level repair.
We can't do it.
Like my SID fork, today...
- packing in on descents
- rebound slower than a sloth
- adjustment dials backing out and loose
... I was in a bind.
Turns out the great C Gonzer lives where I'm visiting,
racing pals from a decade ago.
Within about about 20 minutes,
he had it working nearly good as new.
How'd you learn how to do this?
I just really like working on my bikes.
That's it?
Well, I am a mechanical engineer by trade.
That's it...
- love what we do
- study the basics
- achieve mastery
... genius level work.
===
165ish, no scale
7.5ish hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
80/57/23 per Strava - very rested
What I'm reading: Feeling Is The Secret, by Neville Goddard
https://www.strava.com/athletes/10248
>
GETTING HIGH
TRAINING AT SEA LEVEL is no way to prepare for high elevation activities. Sure we have extra oxygen to go hard, which is always nice. But, it'd be even nicer...
... to be able to rip when high.
Which begs the question...
... why am I working so darn hard, putting out so little power?
Nah, that's obvious.
Kinda.
90 minutes into the ride today,
we'd been ripping up Big Mountain Pass (f'real).
Challenging?
Yes.
Wheezing?
Yes.
Gapped?
Indeed.
Here's the rill dill...
... even though the power is relatively low,
the breathing is labored.
Which presents a realhonesttogoodness truth...
- breathing too hard
- not thinking 100% clearly
- focusing on staying on pace
... it's hard to stay on top of the hydration and nutrition at altitude significantly above our normal.
We, me especially, gotta force it.
Another important consideration at high elevations...
... it's better to pace on HR than PWR.
===
165ish, no scale
7.5ish hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
83/71/12 per Strava - very rested
What I'm reading: Feeling Is The Secret, by Neville Goddard
https://www.strava.com/athletes/10248
>
SETTLING...
THE IDEA OF SETTLING, for most of us, is repulsive. We'd never do that because our standards are too high...
... or, so we think.
Because we don't know better.
Welp,
today I realized
I've totally been settling.
While we do have trails to ride near home...
- skinny single track with rain ruts
- weeds elbow high
- punch climbs
... it's nothing like Utah..
Today, outside of Kamas was incredible.
My pals, PViddy and TimmyV, had been telling me it was great up here.
But, c'mon...
- smooth, fast and flowy
- adorned with greenery and trees
- berms so perfect the suspension compresses as you no-brake it
... expertly engineered trials.
Waywaywaywayway better than my home trails.
Once we know we're settling the only question is...
... what are we gonna do about it?
===
165ish, no scale
8ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
82/61/21 per Strava - very rested
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
https://www.strava.com/athletes/10248
>
A GOOD BREAK
TAKING TIME OFF can be restorative. Sometimes it's on purpose, other times its an unplanned forced situation. Either way...
... we're anxious to get back at it.
Like right now.
Being that I was committed to be all in at the biz conference...
... I skipped the last few days.
Including the typical epic Saturday.
Everything feels really good except my gut, which is feeling quite bloated...
... after lots of good food.
I suppose that's part of the anxiety, not...
- the drop in fitness
- the packed on pounds
- the connecting with the crew
... the sensation of being a caged animal.
Some might caution,
don't over do it.
A fair warning if working back from an injury.
But, this belly is yellin' at me,
get after it,
right now.
Can't wait to start shedding and shredding manana.
(I've got 10 days to turn it around before BWR UT)
===
165ish, no scale
78ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
83/63/20 per Strava - very rested
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
>
AI DRIVEN?
AI could be all it's cracked up to be, if we can only learn how to use it to our benefit. But, new things can be...
... a challenge to learn.
Even scary.
One of the take aways on day 3 of I Do Epic was regarding AI,
and it got me thinking about racing...
... because as we say, Racing is life!.
My grand takeaway is AI's ability to deliver what we are looking for has much to do with regarding the prompts.
For example, knowing what you know about me...
... create a training program as if you were Javier Sola
Just like us at a race,
AI needs its head screwed on straight in order to deliver.
And a proper prompt is the starting point.
Making it human...
... what is the main prompt driving our training?
===
165ish, no scale
7.5ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
85/73/12 per Strava
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
https://www.strava.com/athletes/10248
>
WE CALL IT SPOOKED
THE UNMISTAKABLE ENERGY of the start line can be overwhelming for the uninitiated. We feel it the moment we arrive at an event, and when we line up the vibe can take us...
... from confident and courageous to literal shaking.
Plans melting.
Rather than the controlled missile launch we'd imagined, we are overcome by the complete chaos of undirected explosions.
And, that's okay,
until we want a different outcome.
On Day 2 of I Do Epic, we spent much the day in a massive barn learning how a master horse trainer teaches and guides the beasts with energy vs force.
Demonstrating the animal's sensitivity to each other in the herd as well as to us humans, as we approached and worked with the horses.
Thankfully, the inanimate endurance tools we depend on...
- bicycles
- helmets
- shoes
... cannot sense our moods or energy.
Can you imagine mounting a spooked bicycle?
I've often wondered how I am able to reach a place of calm and certainty with hundreds, sometimes thousands, of my "closest friends"...
... so close to losing it?
I don't have a good answer other than...
- a safe race
- an unleashing of the training put in
- finishing knowing there was nothing left in the tank
... experience and expectation.
But, the old cowboy did share one nugget that really resonated with me...
... We create what we anticipate.
===
165ish, no scale
8ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
87/84/3 per Strava
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
https://www.strava.com/athletes/10248
>
START WHERE YOU ARE
TRAVEL BRINGS IT'S OWN CHALLENGES when it comes to maintaining our fitness. Will we have time, will there be space, do we have the equipment...
... will we even want to?
Have the energy?
When I signed up for I Do Epic Live in the hinterlands of Idaho, I figured we'd be starting early and ending late so...
- 27 hours
- 380 miles
- 27000' of vert
... I made sure I'd put in a large training block prior.
Taking a break made sense, but...
... a funny thing happened when I woke up.
I had two and half hours to kill,
while situated on the shore of the Snake river,
with a lovely and lonely gravel road echoing my vibe.
My original plan was out...
- a long walk
- a ton of push ups
- a million air squats
... a quick and glorious spin was in.
===
165ish, no scale
7.5ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
89/97/-8 per Strava
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
https://www.strava.com/athletes/10248
>
I WANTED TO STOP SO BAD
GETTING AFTER IT for a long period of time can be a beautiful thing, if we are in the right mindset and our bodies are prepared...
... and we're used to it.
Even addicting.
But, if our head's not into it,
our bodies not prepped,
it's been a while...
... quitting looks might tasty.
Like today.
There we were, riding up one of the most beautiful climbs in Utah, the Alpine Loop...
- few cars on the road
- perfect spring weather
- forever views up into the snowpack
... a coupla dudes riding a good fast tempo.
And, about 45 minutes in...
... I wanted to pull over.
Have a smoke, errr bite of my bar,
dip my toes in the stream.
It would have been so easy,
and lovely.
Which is why I didn't do it.
Because I know from experience pushing through these moments is...
... what it takes to finish anything strong.
Well, and the reward of a chocolate chip cookie at Sundance...
... would be that much sweeter.
===
165.8/12.7%
7ish hours sleep
690 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
91/107/-17 per Strava
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
https://www.strava.com/athletes/10248
>
THE OTHER CROSSTRAINING
IF WE'RE IN A RELATIONSHIP of any kind we're most likely going to be exposed to activities which don't perfectly align with...
... our primary objective.
Got it?
Yeah, we get it.
The thingaboutitis...
... it's usually more than okay.
Surfergirl loves to hike.
Any time we're roadtripping and I'm in a hurry to get to the beddown...
... she's plotting a once in a life time hike.
Like today,
just after 6pm
3 hours from our destination...
... we absolutely had to hike Kolob canyon for no less than 2 hours!
Yes, that's an explanation point because...
... old diesels need their beauty sleep
Her "reward" for this detour is me stretching out while she drives, which I'm pretty sure...
... she purposely fakes like she's tired and unnecessarily jerks the wheel so I'll get behind it.
While I have to admit the hike was outstanding, and served to remind me that I should do some regular hiking to prepare for the potential to be hiking at Leadville...
...it's pretty clear I have not properly trained her on driving in a relaxing and soothing manner nor bowing down to the needs of her old man's sleep.
===
165.8/12.7%
7.5ish hours sleep
690 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
no Stretches
88/98/-9 per Strava
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
>
BECAUSE I ASKED...
MEMORIAL DAY IS A BUSY ONE around here. All kinds of people out enjoying the day: runnin, bikin, swimmin, surfin, paddlin...
... things were chaotic.
I got a late start.
Preferring to get some work knocked and start prepping the van for our road trip...
... I slipped out just past noon.
There is a steep hill above a picturesque beach that attracts locals, nonlocals and everyone in between.
At the top, I saw an older woman lugging two chairs for her and her ancient father.
Normally, I'd just wiggle around them and the rest and go on about my day...
... but I remembered.
Hi there, can I help you with those chairs?
Oh, yes, please.
Leaned my bike on a palm tree.
Let's go down a little bit more, where it's a little flatter.
C'mon dad, over here.
This looks pretty good.
Thank you.
No problem.
How did you know we needed help, nobody else noticed?
Oh, I prayed I'd be useful today.
With that, I was off on a lovely tour of the southern part of our county...
... pavement, gravel roads and single track.
You're probably thinking Nice virtue signal Todd...
... to which I'll say, thinking of others is not my default or my strong suit.
I have to work at getting my heart to be fully functional.
===
165.8/12.7%
8.5ish hours sleep
690 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
√ Stretches
91/113/-22 per Strava
https://www.strava.com/athletes/10248
>
THE RANDOMNESS OF PROGRESS
NICHING DOWN is a legit way to go about maximizing results. We study the experts, learn all we can, put it into practice. The goal is...
... supreme mastery.
But, is narrow and deep the only way to get it done?
The best way?
Personally, I think I've learned more studying endurance athletes and coaches from other sports than I have focusing on bike racing.
Maybe, probably, there is more literature and research available.
Here are a few of my favorites
- running - Born To Run, Christopher McDougall
- triathlon - anything by Phil Maffetone
- swimming - Total Immersion Method, Terry Laughlin
- natural fitness - Natural Born Heroes, Christopher McDougall
... because they introduced me to new ways of thinking about endurance and fitness.
Bringing in randomness to our experience...
- events
- people
- travel
... can deliver game-changing progress hacks.
If we'll just open our ears, eyes, hearts.
===
165.8/12.7%
7.5ish hours sleep
690 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
√ Stretches
88/99/-11 per Strava
>
AFTER TAKING SEVERAL READINGS
SIMULATING OUR 'A' EVENTS months in advance can be quite revealing, in bad...
... and good ways.
Once, isn't enough.
Every weekend is too much.
It's not a damned if we do,
damned if we don't situation.
More like a...
- damn?
- damn!
- hot damn!
... outcome.
With that in mind I turned to Grok to help me assess today's simulation because...
- what happens if I cut ballast?
- what workouts would improve my time?
- are there supplements that aid lung function at altitude?
... AI is damn fine when it comes to crunching numbers.
Because I'm a true and proud supernerd...
- 2 previous attempts in last 7 years
- body weight on those days
- power numbers as well
... I have the data, going back years.
I put Grok to work...
- I can improve
- I'm in a pretty good place already
- This is gonna be a heckuva lotta fun
... and came out with what I already sensed.
Grok thinks I can beat my previous PR,
which seems absolutely ludicrous...
... mainly because I have a lot of higher value things I want to accomplish this summer.
This is a typical use of AI for me...
- confirm/test/explore what's possible
- learn how to do things I can't figure out
- assist in leveraging my tiny helmet covered bean's processing power
... are you using AI to evaluate and make moves?
As the great Wille Nelson sings...
... After taking several readings I'm surprised to find my mind's (and body) still fairly sound.
===
167/12.7% oof!
7.5ish hours sleep
630 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
√ Stretches
90/114/-24 per Strava went kinda deep today
https://www.strava.com/athletes/10248
>
IT'S A LONE WOLF'S WORLD
NO MATTER HOW MANY friends are planning to do the A event with us, regardless of how many weekends we link up to train together...
... the bulk of our efforts are alone.
Unseen.
By nearly everybody, except that neighbor who we pass by at the same...
... godforbidden time each dark morning.
We're on the hunt...
- miles
- skills
- fortitude
... for more.
And even when we do link up, if we're truly committed...
... we might breakup, or off.
For example, I'm committed to ride a spritely tempo between all the worthy climbs tomorrow...
... where I'll move into the bottom to mid-threshold.
Because that's gonna be my pace at the A race,
and I've really got to train it now,
to maintain it then.
So, yeah, 7 miles up the climb I'll probably be alone...
... just like I'll most likely be on raceday.
Which is why I'm working on this jersey to where in in Leadville.
Personally, I feel like an inspirational, personalized jersey is good for...
... a 1-2% increase in performance.
If you're of the same persuasion...
- super aero jersey
- amazing imported Italian fabrics
- no minimum order required, make just 1
... go here: https://pedalindustries.com/pages/start-a-project
===
165.6/12.7% (time to start trimming blubber)
8.5ish hours sleep
630 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
√ Stretches
85/82/2 per Strava (time to bump these numbers up)
https://www.strava.com/athletes/10248
>
13 WEEKS SHOULD BE ENOUGH
AT SOME POINT, the training for the A event has gotta get real. Sure we have our base miles just because we are base-ically addicted, but...
... that's not gonna cut it.
Gotta get specific.
As of this moment, I'm 13 weeks out from starting the Leadville Trail 100.
It'll be my 8th time.
While I know the drill, I also know...
... I'm nowhere near ready.
Haven't done an hour long climb...
... since I don't know when.
Haven't ridden over 5 hours since October.
Haven't ridden my MTB more than twice a week in ages...
... haven't
haven't
haven't
haven't
haven't.
Equally overwhelming and energizing...
... the challenge is elephant-sized.
And, I'm gonna attack it one mile at a time.
===
164.6/12.5%
8.5ish hours sleep
630 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
√ Stretches
86/89/-4 per Strava
>
STRETCH GOALS
STRETCHING seems to go in and out of popularity. When, how long, which moves are a essential...
... and that's not counting yoga and pilates.
Where to start?
That's a good question.
I'm no expert, which is why I check in with my physical therapy pal, Scott, from time to time.
Mostly when I'm miserable
or injured.
Which got me thinking.
The last couple of days my bike fit felt like it had changed...
... which is impossible, right?
Then, I thought...
... could my body have changed somehow?
Thinking back on my many visits with Scott...
... and how stretches had fixed various aches and debilitating pains.
It hit me like a ton of lycra!
I haven't been stretching regularly,
at all.
Got back at it this morning...
... dang, I'm stiff!
But, guess what...
... the bike fit felt back to awesome.
Stretch goals are the kind that have us reaching to our limits to accomplish what seems nigh impossible...
... I like setting those.
New/old stretch goal...
... stretch every night as part of my shutdown sequence.
===
163.6/12.5%
7.5ish hours sleep
680 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
√ Stretches
86/91/-6 per Strava
https://www.strava.com/athletes/10248
>
WHAT MASTERING THE BASICS LOOKS LIKE
THE VERY BEST PROS have mastered the basics. From techniques to tools, from sleeping to sprinting. They have it...
... all down cold.
How do we know?
Because at the very the very best are still practicing the basics...
... only the output is at a much higher level.
Duh!
Yeah, I know.
But, the real question is are we chasing...
- fads
- trends
- shiny objects
... or working diligently on mastering the basics?
===
163.6/12.5%
7.5ish hours sleep
630 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/83/1 per Strava
https://www.strava.com/athletes/10248
>
FROM FLOOR TO CEILING
BUILDING FITNESS can appear to be a mystery to the uninitiated. For the reasons, holding onto it is illusive. And losing it...
... downright easy.
It's a shame.
If the unwashed simply established a floor...
- a minimum daily commitment
- built over weeks
- and months
... they'd find their ceiling to be nearly limitless.
Instead, they get the bug or come clean with their naked selves...
... and progress rapidly for a short season.
Get thrown off track,
and start over.
We know different.
Our floor maybe is simple as getting outta bed and kitting up...
... knowing it's easy to get out the front door at that point.
After that, it's just a matter of raising the floor...
... to see how high we can fly.
Things I think about while riding zone two for 2 hours...
... because that was my floor today.
And, I always ride on Mondays.
===
165.6/12.7%
8ish hours sleep
580 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
86/90/-4 per Strava
https://www.strava.com/athletes/10248
>
PRISONS WE CHOOSE TO LIVE INSIDE
>
HOW FAR SHOULD WE TAKE OUR BRO-SCIENCE?
ONCE WE FIGURE OUT the gear and products that work for our bodies, it's, honestly, just amazing. It fits. It works. And we stick with it...
... because we rip.
Easy.
We don't want to change.
That can be a problem if what we love goes out of stock or worse...
... out of production all together.
A few years back, when Wahoo acquired Speedplay they dumped my tried and MTB pedals.
The Frogs.
Had I known, I'd have purchased at least 10 pair of pedals and probably 100 sets of cleats.
To my horror, I logged on and learned the sadsad news.
No mas.
When I woke and realized I was out of my favorite carb mix today...
- water
- plain ol' sugar
- and Liquid IV for flavor and electrolytes
... well, yeah, I took a stab a making my own.
You should witnessed the...
- disgust
- concern
- warnings
... from the crew when we stopped to refill our bottles midride.
I shared my mix was 4 tablespoons of sugar...
- you're gonna get diabetes
- go into a coma
- die early
... I could only laugh.
Just what exactly do you think is in your favorite powder or gel?
I got the idea from an ultra-trail runner I follow on YouTube.
He'd wanted to experiment and discovered how sucrose...
- quickly absorbed glucose
- more slowly absorbed fructose
... breaks down in the small intestine.
It's a 1:1 ration,
most high end mixes are 1:.8.
Ever look at the ingredients of what you're drinking?
My 4 very level tablespoons = 50 grams of carbohydrate.
But, isn't that gonna kill ya?
It's about the same as a can of Coke,
or a couple of candy bars.
So, yes, it will absolutely...
- crush our health
- give us that orange with 4 toothpicks look
- and lead to all kinds of degenerative diseases
... unless we are ripping and burning it up.
That 50 grams is about 50% of what I consume per hour...
... when getting after it.
How'd it work over 3 bottles?
Flawlessly.
Gonna test full strength this week.
This is bro-science...
... so take it with a literal and proverbial grain of salt.
===
166/12.7%
8ish hours sleep
660 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/88/-3 per Strava
>
FIRST (TASTE OF) BLOOD
WE'RE LIKE WILD ANIMALS. Once we get the first taste of adrenalin, charging through the countryside...
... with reckless abandon.
We're hooked.
The thingaboutitis...
... we gotta get that first taste.
16 years ago, my pal Dr. Jeff couldn't keep from...
... slobbering all over me.
About gravel riding.
You would love it.
Seems kinda lame.
Trust me.
Tell me why.
Well, it'a a combination of two things you love: road and mtb.
And it's fun?
Oh yes!
It took me 5 years to finally see a signal...
- steel
- heavy
- leather bags
... a lonely gravel bike on sale at the local bike shop.
I thought it was radical to ride the tires at such low pressure...
- 38mm
- 60 lbs
- with tubes
... now I'm on tubeless carbon hoops, rolling 18 up front 20 in the back.
So much has improved!
For the first year or more I rode gravel alone...
... like a lunatic in the wild.
It took 5 more years till a few of us were getting together...
... and another 3ish to do what we did today.
Ruckus URBN GRVL group rides.
In town for the weekend, Jeff joined us for today's masterpiece...
... I'm not sure he made the connection on the impact he's had on us.
===
165.6/12.5%
7.5ish hours sleep
6200 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
88/101/-14 per Strava
https://www.strava.com/athletes/10248
>
STOP BEING MEDIUM
THERE'S A REASON so many of us struggle to improve. Especially the newest of us...
... doing all we can to hang on.
Never improving.
I heard it said so well and succinctly today by one of my fave running coaches, the great Fred Duncan.
The question how much work we can survive in one session, it's...
- hard
- easy
- hard, again
... how many high quality outputs can we stack over weeks and months and years?
If we aren't resting, active-recovering we can't go hard enough on our hard days to see any improvement...
... we become really excellent at medium.
And, stay there.
Which is fine, if you're into that sorta thing.
But, I know you're not.
Which brings up today's ride...
- 23 miles
- ave HR 93
- ave PWR 102
... we did the impossible.
I say impossible because it's nearly impossible to get a group of athletes together and not start pushing...
... we pulled it off by setting the tone ahead of time.
The BRO ride is a super easy conversational cruiser...
... because bros need bro time.
Before slaying it on the weekend.
If you want to do a deeper dive on Fred's post it's here: https://x.com/Fred__Duncan/status/2055274916199502322?s=20
===
164.6/12.5%
7.5ish hours sleep
580 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
83/75/8 per Strava
https://www.strava.com/athletes/10248
>
ZONE TWO MUCH
ANYBODY CAN RIDE ZONE 2. It's easy. Zone 1 is easy. Coasting is easier. The trick is...
... to stay there.
For a long time.
The past few months I've been doing my Z2 on the mountain bike,
on kinda steep trails.
Not spinning,
a lot of torque...
... then completely off when descending.
Which is somewhat easier than what I did today...
- keeping on the pedals
- with high cadence
- limited coasting
... Zone 2 on mainly flat, with a few rollers.
Turns out 2:80 spend doing...
- 90 minutes Z2
- 31 min Z1
- 9 min z3
... is it's own kinda hard.
1261 calories burned ain't nothing.
The mental game to stay at a given pace and basically never stop pedaling...
... regardless of the terrain.
I know you zwifties are wanting to mock me,
and I'm totally down with how much harder
it can be on a trainer.
I get it.
The real point is this kind of training...
... is extremely effective at building physical and mental endurance.
===
165.2/12.4%
8ish hours sleep
630 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/83/1 per Strava
https://www.strava.com/athletes/10248
>
THE EMOTIONAL ROLLERCOASTER OF MID-WEEK RACING
MID-WEEK RACING has been around for ages and continues to endure because it's great training, fun to bring the community together...
... and get in some ripping intensity.
400 showed up to race Over The Hump last night.
A very healthy number of age group competitors...
... ready to battle.
I've missed the last two seasons,
so it was exciting to finally make it out.
I entered Elite 45+ looking to see how I'd rate.
Warming up,
I saw a lot of friends.
But, I was missing one.
My pal Eric was senselessly killed last year while riding his bike early in the morning, by a druggy.
After a decade of racing together...
- bro hugging each week
- seeing his babies grow up
- and turn into fine little racers
... there was a hole in my heart.
On the start line,
the energy was high,
the confidence eager.
We shot out.
I maneuvered leading into the first single track,
thinking okay this feels right.
There was only one solid climb,
20 minutes of redlining.
From leading,
to wheezing,
to 7th.
Ouch!
The downhill was a couple of miles long,
and it felt good - even PRd it.
Sliding out onto the double track,
I could see 5th and 6th,
and closed the gap.
Two of the three of us were pulling hard back to the finish line.
Just as we're about to hit the final single track before the finish,
we're caught by some of the guys we'd dropped.
At the same time,
we enter the tight turns we merge with the Beginners and Sport racers.
It's not pretty.
Some of us give the slower riders space,
others mob through.
I go from 5th to 8th.
Frustrated.
Upset about getting beat by the dude who wasn't pulling with us.
Finishing,
I stormed off.
Not my finest moment.
After a recovery drink and some spinning...
- reveling in my anger
- knowing it would motivate me
- looking forward to some specific training
... I realized how great it is to be racing.
Once I'd changed into my tshirt and jeans, I had time to reflect...
- we live in a free and prosperous country
- have the time and energy for mid-week racing
- I'm feeling 100% recovered from my TBI, while Eric is riding in the heavens and his family navigates life without him.
... and be extremely grateful.
===
165.2/12.4%
8ish hours sleep
590 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/83/1 per Strava
https://www.strava.com/athletes/10248
>
CONSISTENCY IS BORING AND...
THERE'S BEEN A LOT OF CHATTER on the interwebs regarding what happens by simply being consistent. What is often left out is the biggest battle...
... which must be won.
Boredom.
That's what the naysayers are thinking as we head out into the morning sunrise doing the unfathomable.
Sure, it can be monotonous to do the same workout over and over.
But, we aren't newbs or drones and know how to counter that by mixing it up, and socializing with likeminded beasts.
With unholy motivation we focus...
... on the rewards.
Months and years later,
we're nothing like the person we started out as.
Consistency might look boring to an outsider, but...
... we know it's lethal.
===
165.6/12.6%
7.5ish hours sleep
710 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
84/80/-4 per Strava
https://www.strava.com/athletes/10248
>
DANGEROUS ENCOUNTERS
THERE'S DANGER just crossing the street. But, people do it and a lot more because it's part of life. We, on the other hand...
... like to raise the stakes.
Ignoring the warnings.
For years, I have casually read the signs regarding mountain lions and rattle snakes on our local trails and all over the western US.
In the process I've...
- a close up encounter with a big cat
- run over many sunbathing snakes
- stared down coyotes
... had one real scare and many thrills.
The cat was the most shocking.
I thought I was seeing a large loping coyote way up the gravel road.
Not uncommon.
Keep going.
Kept seeing as elevation changed.
Rounded a corner only to see a giant cat perpendicular to the road.
Staring at me.
Didn't do what you're supposed to do...
- stand your ground
- make yourself look bigger
... back pedaled and ripped up a single track, braking to make the turn at the top.
Went back to that spot many, many times,
raced up that hill as fast as possible...
... never came close to needing to brake to make the turn at the top.
That my friends is living.
===
165.6/12.6%
7.5ish hours sleep
710 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
84/80/4 per Strava
https://www.strava.com/athletes/10248
>
TIMING
TIMING IS EVERYTHING, and there is so much to be timed when it comes to racing. To time anything to perfection necessitates...
... starting very early.
Ultimately, requiring less energy.
We saw this today at the Giro.
The winning sprinter producing fewer watts than 2nd or 3rd place...
- 1480w
- 1870w
- 1580w
... making it look easy(er).
Because he timed his acceleration perfectly.
Not unlike sprinting for the line, the great Scott Adams stated...
... the secret to success is energy management.
Which helped me lean into doing my best and most important work early in the day when I'm most alert and creative.
What else...
- workouts
- relationships
- spiritual exploits
... can we improve with better timing?
===
165.2/12.6%
7ish hours sleep
680 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/87/-2 per Strava
>
BLAME IT ON THE DONUT
STAYING ON TOP OF THE RECOVERY is super easy to skip. Especially, if we are really on top of it...
... day after day.
We're rested.
When the opportunity presents itself to overdo it...
... we do it.
We think we'll be fine.
We aren't going to do die, but...
... we will be less than fine.
Like today.
After shortchanging myself on sleep two nights in a row,
getting talked into more than easy spinning,
skipping the hyper-ice sessions...
... all variables I couldashoulda controlled,
I suffered today.
The sting of ripping,
felt stale and suffocating.
When looked back on the data...
- on trails I've ridden
- raced up
- stomped
... I actually set some PRs.
The difference when between being fatigued vs fresh is stark...
... longfaced-droopy vs JUBILANT.
Eventually, I succumbed to the efforts,
pulling the plug halfway up a steepytechy...
... and limped to the donut shop.
Where, after a few moments and calories and water I miraculously...
... felt very fauxfresh!
===
165.2/12.6%
7ish hours sleep
6500 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
87/100/-13 per Strava
https://www.strava.com/athletes/10248
>
BRO!
ALL RACING AND TRAINING ain't the way to do it. The ubersuccessful connect with others on a deeper level, it's the glue we need...
... to help us hold it all together.
Not the training and racing.
Life.
Some say getting out and getting after is...
... cheap therapy.
I won't argue with that.
Getting out, and away, for a conversational workout...
... can be life changing.
Lifesaving.
But, we already know that.
Most of our friends don't,
or don't make the time,
or have the friendship.
Which got me out on the road way earlier than I wanted to today,
because I knew my pal had been traveling a ton,
and could squeeze in a ride.
And got me thinking...
- early start
- easy terrain
- all bikes welcome
... why not create a BRO ride?
Details in the image.
(Surfergirl has had this going with the Trail Angels for decades).
===
165.6/12.6%
7.5ish hours sleep
580 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
85/84/0 per Strava
https://www.strava.com/athletes/10248
>
BEST EFFORTS OSCILLATE
DOING OUR BEST. We hear from the time we take our first steps, through our teens, into adulthood. Then we preach it...
... to anyone who will listen.
Because it works.
As the great Tony Horton used to say on the P90X videos...
.. do your best, and forget the rest.
It's a legit way to live, except...
... our best oscillates.
We can get better at our best...
... is there anything more exciting than knowing that?
I found a fun features on Strava today.
The Best Efforts Power Curve has a little box we can check and...
... Show Estimated FTP.
The last 6 weeks I've been pretty dialed.
According to the app I've raced FTP 10 watts.
The feedback is helpful.
Knowing we can improve...
... is a devine gift.
===
165.6/12.6%
7ish hours sleep
680 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
86/91/-5 per Strava
https://www.strava.com/athletes/10248
>
GO BIG, PUNK!
THROWING THE GEARS TO THE BIG RING used to be much more of a thing. With the advent of 13-speed, not so much. Lot's of 1x drivetrains...
... making things simpler.
Better...
- lighter
- more aero
- cleaner look
... depends on the use case.
MTB started it all,
can't even buy one with 2x.
Gravel bikes are mostly there,
some 2x systems.
Road and TT have special use for 1x.
Track and BMX have always kept it clean and simple.
Anyway, there I was this morning doing my dawgawn bestest to try and recapture my PR from Jan 2026 on a segment called Pain Cave because...
... who wants to just cruse home after hammerin'?
And it dawned on me...
... back in Jan I forced myself to stay in the big ring all the way up the steeps.
Did it work?
Kinda.
Knocked 2:47 off of last week's tepid attempt...
... still 48 seconds off the PR.
I looked back at my scale logs...
... I'm 2 lbs heavier, .5% higher in body fat.
Then my weight training...
... I'm doing a lot more leg work Sunday and Monday.
Probably not a great way to prep for Wednesday.
Lastly I looked at time spent in Zone 4 or above...
... 48 min in Jan vs 49 min today.
I'll take another cracky at it...
- come in lighter
- more rested
- caffeinated
... attacking with punk blazing style.
Check 'em out: https://pedalindustries.com/collections/pedal-punk-collection
===
165.6/12.6%
8ish hours sleep
710 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
86/92/-7 per Strava
https://www.strava.com/athletes/10248
>
THE SUPER SUCCESSFUL DIET THAT IS POTENTIALLY KILLING OUR POTENTIAL
THERE ARE A LOT OF SUCCESSFUL plans to decrease our extra ballast. Perhaps the most powerful is one that we rarely actually apply to getting lean...
... yet allow to dictate our ultimate potential.
Case in point.
Eat the same meal, day after day...
... we'll get sick of it.
Eat less.
Waste away.
Lose muscle.
It's just a fact.
Yet, we do that same thing...
- same group rides
- same strength work
- same A race targeted
... with so much of our activities.
The inertia against improvement is overwhelming.
We can't do more,
become more.
We stall,
or worse,
we give it all up.
And why not?
It's become boring.
However, who can blame even the most monk-like amongst us who pack on the pounds because...
... there are so many amazing food choices to be had.
These days, living in any kind of a city, even the smallest, there can be found really creative and fun dining experiences.
We can eat more,
yes, become more.
Maybe not the more we are looking for.
If we're really going to reach new heights...
- new groups
- new strength work
- new A races targeted
... we must mix it up.
PS this applies to everything: love, family, business, sprituality.
===
164.6/12.6%
8ish hours sleep
720 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
84/80/3 per Strava
https://www.strava.com/athletes/10248
>
WHY COACHING IS MAGICAL?
REACHING OUT TO THOSE we think are in the know is pretty common practice. We can glean a lot. Getting serious about outcomes and...
... hiring a coach is next level.
#worth-it
I was thinking about this because last week I had two different people reach out to me about training questions.
Asking for my input.
Here's the dill.
For the most part a coach...
... isn't going to wave a wand and fix us.
What we're really paying a coach to do is...
... to tell us what we don't want to hear and hold us accountable.
It's rarely a question of knowing what to do.
Much more a question of willingness to do it.
And, ya know, when you're payin' for it...
... it does magically work.
(and, I heckuvalot faster than wingin' it)
===
166/12.7%
8ish hours sleep
730 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/87/-2 per Strava
https://www.strava.com/athletes/10248
>
NOBODY WILL EVER CONVINCE ME
Feb 13, 2023
by TODD BROWN
I'VE BEEN TOLD A LOT OF THINGS ABOUT MYSELF. Some selling on me on my potential, some telling me I plain suck. Sound familiar?...
... it's tempting to believe.
But, it never sticks.
Good,
or bad.
As the great Matteo Jorgenson said today after his first big win.
I didn’t even believe I deserved to be professional. It was a process of convincing myself and doing races and being up there enough to believe it. Today, finally my dream came through.
I get that.
I miss that part of my cycling journey.
Starting out at the local team training race: C to B to A
Going to my first USA Cycling event as a Cat IV and shaking on the startline...
... to battling my way for three years to Cat II.
The great Henry Ford exclaimed...
... Whether you thank you can or you think you can't, you're right.
However, too often I forget it's not a switch I just turn on,
it's a process.
Doing,
Being,
Believing.
The great Tom Watson repeatedly taught...
... The fastest way to succeed is to double your failure rate.
You can take it from here.
https://pedalindustries.com/collections/raceday-calendars™
This is where my doing starts.
The calendars ship FREE.
https://pedalindustries.com/collections/raceday-calendars™
Please check out the live versions and extra riffing on what inspired the post:
----
163.9
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
1 OF 2 THINGS WE MUST LEARN TO SUFFER
Feb 12, 2023
by TODD BROWN
PHYSICAL SUFFERING IS ADDICTING. Endurance athletes love it. We thrive on it, mile after mile. Onlookers are shocked...
... we are high, in our glory.
But, greatness depends on choosing to live with a different kind of suffering:
- The pain of discipline
- Or, the pain of regret
Choose wisely.
https://pedalindustries.com/collections/raceday-calendars™
Seeing the entire year at once, with Saturdays and Sundays at the end of the week (like our racing)...
... is just the reminder we need to stick with the plan.
The calendars ship FREE.
https://pedalindustries.com/collections/raceday-calendars™
Please check out the live versions and extra riffing on what inspired the post:
----
162.3
7.5 hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE PROBLEM WITH TRYING SOMETHING NEW
Feb 11, 2023
by TODD BROWN
THE WORST THING YOU CAN DO is try something new on raceday. The outcome could be great. It's very risky though, because...
... we don't know how we'll react.
Right up there is discounting something new without a longterm trial.
Most rats, wild or captive, live about two years...
... lab rats a little longer.
I'm not saying we need to do our own madscientist experimentations for two years, but...
... it takes real time to know of particular training method is working.
After over a year, I'm 100% convinced my polarized training combined with the Cowboy Strong weight lifting method are extremely effective.
Props to Todd Udall for reminding me what the great Stephen Seiler said...
... training methods that work survive.
The rest fade away and become extinct.
Regarding Zone 2 training, where I spend 70-80% of saddle time, has other benefits besides simply training the heart.
- Pedal stroke efficiency
- Mental freshness
- Adventure
Today, was a big Zone 2 ride.
My only agenda was to do something different.
Along the way, I found a trail completely new to me.
It turned out to be a hoot.
The great Dan Sullivan said we should be engaged in something with which we are endlessly fascinating...
... for me, that's getting faster.
How about you?
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
I cover most of my breakthroughs here.
It's free.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
Please check out the live versions and extra riffing on what inspired the post:
----
162.8
8.5 hrs Sleep
0 RaceDay Ready Strength Circuit
0 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
MY COLD RULES
Feb 10, 2023
by TODD BROWN
I SPENT YESTERDAY AFTERNOON AND EVENING IN BED. Nasty cold/flu laid me out. I rode this morning because of Rule #1...
... of my 2 cold rules.
The rules rhyme.
- Above the neck, ride like heck.
- In the chest, zone 1 best.
- Feel dead, get in bed.
I thought there were two?
There are.
I see three.
There are two for riding with a cold and one when we feel awful.
Why did you list the third?
Because that's the one nobody wants to hear, myself included.
Ahhh.
Exactly.
The problem I have, and I'm sure you don't because you're smarter than me, is I don't want to listen to my body. Probably because I often ignore it when things get saucy in a race. In fact, it took everything I had not to ride at the end of the day yesterday.
I really wanted to.
Then, I sat down...
... and fell asleep.
Dead.
As you know, I'm not a doctor. This is just my rule of thumb.
Personally, I have found a zone 1 or 2 ride often speeds recovery. That and a hellahot shower.
https://pedalindustries.com/collections/raceday-calendars™
Missing a few days of training isn't going to change much during an entire year, especially if you have your A race training blocked out months in advance.
The calendars ship FREE.
https://pedalindustries.com/collections/raceday-calendars™
Please check out the live versions and extra riffing on what inspired the post:
----
162.7
10 hrs Sleep
.5 RaceDay Ready Strength Circuit
20 minutes recovery
180 minutes reading + Journaling
https://www.strava.com/athletes/10248
THAT LOOKS NASTY, LET'S GIVE IT A FEW WEEKS
Feb 08, 2023
by TODD BROWN
I'M ALWAYS SURPRISED BY MYSELF AND NEARLY ALL MY FRIENDS, right after a terrible outing we all say the same thing. Never again. Once in a lifetime experience...
... with the idea of never repeating the same mistake.
But, time heals all wounds.
Inevitably, after a few weeks we start replaying how things went and realize we could do better...
- Training
- Recon
- Logistics
- Bike set up
- etc
... and those wretched memories of terrible cramping or bonking or strategy or hotel are no longer nearly as tender like cactus thorns in the knuckles.
Then, the promoter sends out their schedule for the following year.
Months have passed.
Like a prize fighter who was knocked out, we are ready to take another crack at the champ who beat us.
We put down our money and register.
At that point, we realize just what we've done.
We're mad.
Embarrassed.
Even, ashamed.
And, here is where we can really screw it up...
... we forget how we got knocked out in the first place.
So, for all of us contemplating returning to the event that laid us out...
... don't get mad, get even.
Here is what I do:
Write everything down immediately after an A race,
before, during and after...
- What went well
- What mistakes were made
- Training files
- Accommodations
- Food strategy
- Equipment set up
... be extremely detailed.
It's important to really dig, and really document, and to do this immediately after the race while the wound is fresh and still bleeding.
I don't think I've ever finished an A race where I couldn't think of something I could have done better...
... even if I think it went absolutely perfect.
https://pedalindustries.com/collections/raceday-calendars™
The moment you have the date(s) of the big event(s), take out a Sharpie and fill out your calendar.
This takes guts, and is extremely empowering.
The calendars ship FREE.
https://pedalindustries.com/collections/raceday-calendars™
Please check out the live versions and extra riffing on what inspired the post:
----
164.5
7 hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
IS ATTITUDE REALLY EVERYTHING?
Feb 07, 2023
by TODD BROWN
ONE THING IS FOR SURE, on raceday there is a lot of attitude. Some good. Some bad. The question is...
... what is the best attitude to have?
In the case of turning, attitude is the angle of attack, the way we approach the corner, and it directly determines how well we exit.
Lean in too far,
or not enough,
Weight the outside foot too much,
or not enough,
Arms bent but too taught,
or not enough
Body too rigid,
or not enough..
... if our attitude isn't proper it's impossible to corner with max speed and safety.
It turns it's that way with everything...
... attitude is everything.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
I have found the most successful people with RaceDay Ready start with an open attitude to try something new...
... and a commitment to finish.
If you've started, have you finished.
If you haven't started, have you checked out the testimonials?
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
Please check out the live versions and extra riffing:
----
164.7
8.2 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
BREAKING THE PERSONAL SPEED BARRIER
Feb 06, 2023
by TODD BROWN
IT IS IMPOSSIBLE TO GO FASTER ON OUR BIKES than we are currently going. We can try and force it all we want...
... it just doesn't work.
Pathways to failure include:
- Tensing up
- Brute force
- Holding breath
Then, what works?
- Relaxing
- Slowing down
- Enjoying the moment
How do we achieve maximum effort and stay loose?
This was on my mind as I drove home from Saturday's race.
I felt so much more confident and in a state of flow on the all of the fast downhills than I did 3 months prior on practically the same course.
The main difference between then and now is rather than ride my MTB once a week, I'm riding it 60-80% of the time.
Saddle time matters.
Most of that riding is on the dirt, and when it's not there is still a fair amount of throwing the bike around and jumping curbs, etc.
Where and how we ride matters.
Actually, I'm riding a rather oldish hardtail that I set up to exactly mimic my race bike's fit.
Set up matters.
The bottom line, the more we ride the same bike over similar terrain the more we relax and going for it in a relaxed state...
... always yields max speed.
Practice => Flow => Max Results
The above formula works in all areas of life.
https://pedalindustries.com/collections/raceday-calendars™
Current Weekly Training on my calendar:
Monday MTB
Tuesday MTB
Wednesday Road
Thursday MTB or Off
Friday MTB
Saturday Road
Sunday Off
The calendars ship FREE.
https://pedalindustries.com/collections/raceday-calendars™
Please check out the live versions and extra riffing:
----
166ish
7.5 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
STRAVA STATS THAT MATTER
Feb 05, 2023
by TODD BROWN
I LOVE STRAVA. There I said it. It's true. Even though hardly any of the latest updates, for which they are raising the overall subscription price, are useful...
... I love the data.
Here's why. At the end of the year, they give us all the totals for miles, time, etc.
But, that's not the best part.
I know I'm going to ride about 600 hours a year.
12 hours a week.
I can plan on that.
I know tomorrow, for example, I'm slated to ride 2 hours and probably need lights for at least part of the ride...
... sometimes that doesn't happen.
That's okay, because one of the beauties of Strava is keeping me accountable...
... helping me track the weekly goal(s).
After tomorrow, I have 5 more days to get my weekly plan completed.
Now, if they'd enable effective communication with each other ala Facebook Groups and Messenger...
... that would be a truly useful upgrade.
https://pedalindustries.com/collections/raceday-calendars™
Speaking of weekly training and annual planning, have you noticed that the Giant RaceDay Calendar starts on Monday and ends on Sunday?
That was one of the main reasons I created the calendars, so
- I could view my weeks how a train
- and see my weekends how I race
The calendars ship FREE.
https://pedalindustries.com/collections/raceday-calendars™
Please check out the live versions and extra riffing:
----
165ish
8 hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
ARE YOU A CONSUMER OR COMMITTER?
Feb 04, 2023
by TODD BROWN
HOW DO I EXPLAIN THIS? I've discovered a massive secret to improved performance. It will work for anyone...
... if they'll just commit.
Here's the dill.
Once we commit to an A race, for example, everything changes.
We are no longer wandering from race to race, or thinking about maybepossibly doing a particular race like a typical consumer. We now have what the great Napoleon Hill called...
... a definite major purpose.
On such and such a date, I will do X.
I was thinking about this today, my first race of the year, because it was a chance to check if my own definite major purpose was working.
MTB Marathon Nationals.
Once I made that commitment, a number of ideas regarding training came cascading into mind.
- Ride MTB almost exclusively, even if on the road.
- Go harder on the strength training.
- Build a massive Zone 2 base.
In practice this meant, no more gravel riding. I really need to be training the MTB position almost exclusively. I'm only riding the road, when I want/need to do really competitive group rides or races.
I've also increased my RaceDay Ready Cross fit from 12 minutes to 24 minutes by adding a few other exercises along with adding more weight. My baseline is now, 10 pullups and 30 pushups in a row, and deadlifting my body weight 10 times. Daily, or a minimum of 5 days a week.
Mondays and Fridays used to be 60ish minutes in Zone 1. No more. Now, I'm shooting for 2 hours Zone 2.
What I've noticed so far, is my Zone 2 efficiency is increasing. I'm going faster and faster at a relatively low heart rate. I'm never sore from the daily lifting, because my body now thinks that's normal. (Do bodies think?). And... AND... my MTB skills are coming back which means I can go much quicker with the same physical exertion.
None of this would have happened without that commitment.
But, why?
Without the commitment I never would have seen all the areas I could make tiny little improvement...
... which were on display today.
That's a pretty steady effort and all my lap times were within a minute except the last, which I'm attributing to knowing I had the race won and it being my first real race in about 6 months.
There's more to discover, and it will be a lot easier...
... because I'm committed.
https://pedalindustries.myshopify.com/products/the-way-of-the-r-a-c-e-r
I covered this similarly in the first chapter of my book.
The book is free, just cover the Shipping and Handling.
https://pedalindustries.myshopify.com/products/the-way-of-the-r-a-c-e-r
Please check out the live version of this post:
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164ish
7 hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
UNLEASHING ON RACEDAY
Feb 03, 2023
by TODD BROWN
FIRST RACE OF THE YEAR FOR ME TOMORROW. Woohoo. It'll be fun to see friends, feel that start line energy...
... and unleash.
Part of that, of course, is unleashing the training I've done. Saddle time. Strength training. Good eatin'.
But, that's not all.
There is much more than just the setting our physical fitness free on the course.
What about our minds?
Not the made up angst about a certain competitor.
The other stuff.
- The pressures to perform
- Weather concerns
- Pre-race routines we didn't get to
- Who we can or can't follow
- Work responsibilities
- Relationships that are misfiring
All that stuff up there, takes all kinds of emotional energy to maintain and there is absolutely nothing we can to about on the course.
Unleash the mental distractions to truly...
... unleash all the physical potential.
You know I'll be lubing up with this this secret sauce. If purchased a RaceDay Bag™ recently you should have a small sample pack and a promo code.
This code saves you 25% of PR Lotion: PRsMadeEz
Please check out the live version of this post:
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164ish
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
WHO IS THE GREATEST CYCLIST EVER?
Feb 02, 2023
by TODD BROWN
OUR APP IS POWERED BY AI. We use machine learning. These claims by more and more companies in and out of cycling, while true, might be...
... completely useless.
For example, I asked ChatGPT, who is the greatest cyclist ever:
Determining the "greatest" bicycle racer ever is subjective and can be based on various criteria, such as number of wins, longevity, impact on the sport, and more. However, several cyclists are often mentioned as contenders for the title, including:
-
Eddy Merckx: A Belgian cyclist widely regarded as one of the greatest riders of all time. He won 11 Grand Tours and numerous other races, setting numerous records in the process.
-
Jacques Anquetil: A French cyclist who was the first rider to win the Tour de France five times. He was also known for his time-trial prowess.
-
Bernard Hinault: A French cyclist who won five Tour de France titles and was known for his aggressive riding style and overall versatility.
-
Miguel Indurain: A Spanish cyclist who won five consecutive Tours de France and was known for his ability to excel in time trials.
-
Fausto Coppi: An Italian cyclist who won two Tour de France titles and numerous other races, and is considered one of the greatest climbers of all time.
It is important to note that these riders all dominated the sport during different eras and had unique skills and styles, making it difficult to definitively declare one as the greatest ever.
I'm no scientist, but even I can see that the AI is only as good as the data it has to work with. The data comes from the people who program the AI.
So.
If ChatGPT is only considering winners of the Tour De France as contenders in the greatest ever contest...
... what does that tell ya about AI?
I asked ChatGPT what is the best way to prepare for Mountain Bike Racing. There is some good general advice, a nice summary. I went narrower and asked the best way to prepare for Leadville 100 MTB race, and was provided more general advice particular to the race..
In neither case, was it suggested I to learn how to focus on the trail not the obstacles.
It might be one day,
if programmed.
No different from the Intelligence under our helmets.
It matters who's doing the programming, and the width and depth of the data considered.
For me, one of the greatest cyclists ever is John Tomac. ChatGPT couldn't get that right either, only scant highlights. Here is my version of his excellence on two wheels:
- BMX professional
- MTB National and World Champion in XC and DH
- National Crit Champion (best race I ever saw)
- National Team TT Champion
- Raced Pro on the road for Motorola in Europe
- ... AND Outstanding Father of the amazing Eli Tomac Supercross superstar.
Just like our own training of our bodies, AI outputs depend on the inputs.
That sticker photo above is from my tool box, we send those stickers out with every RaceDay Bag purchase...
... because I want you to rip on RaceDay!
https://pedalindustries.com/pages/bags-for-every-sport
Check out the live version of this post:
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164
7.5 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
WHAT IS THE GREAT SECRET TO LIFE?
Feb 01, 2023
by TODD BROWN
THERE IS NO GREATER TEACHER than a twisty, technical singletrack at speed. Or, the last corner of a sprint finish of a downtown crit course. We are forced...
... to sharpen our focus.
Anything less could be disaster.
Do not look back.
Don't glance to the side.
Focus only on where we want to be...
... and we magically get there.
I was reminded of that this morning on a charging group ride.
The final 5 miles, three of us were in a break. All out. It was looking good until the final 1/2 mile when one of the guys looked back and soft pedaled rather than pulling through...
... we were swallowed up with 150 meters to go.
So close.
You know who I always cut off midway through a sentence?
Isn't that dangerous dude.
Aren't you scared girl.
Shouldn't you
I've heard
There is no place for irrational fear.
I was reminded of that on page 148 of The Shack. Good book.
https://pedalindustries.com/collections/raceday-calendars™
One of the things I like about the Giant RaceDay Calendar is blocking out time to spend with those I love.
Check that video out.
#worthit
https://pedalindustries.com/collections/raceday-calendars™
Check out the live version of this post:
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164
7.5 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
90 minutes reading + Journaling
I WANT TO LOSE ALMOST EVERY RACE
Jan 31, 2023
by TODD BROWN
MY FAVORITE LOSES ARE WHEN SOMEONE BEATS ME A NEW WAY, a tactic or move I never thought of, or cannot follow...
... it's illuminating.
Especially when it's something I think will not work.
- The attacker, who just relentlessly attacks
- The early move, destined to fail
- The impossible to follow, downhill missile
- The never at the front, until the last meter
- The ride everyone off the wheel, until nobody remains
To name just a few who've recently thrashed me into submission.
Thinking these racers are stupid is risky. Understanding them isn't.
Oh how I would love to pop a drone into their training rides for a week, or month, or year.
How did they do what they did?
How often was practice?
Could I master it?
I never enjoy losing, but when I do, I hope it's by someone teaching me a new way to win...
... keep racing my friends.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
Here's my favorite way to get ready to race.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
Listen and watch the riffing version of this post
Search for the PEDAL Industries podcast on Apple or Spotify
Watch on our YouTube channel.
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163.3
8.25 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
90 minutes reading + Journaling
GO YOUR OWN WAY
Jan 30, 2023
by TODD BROWN
THERE ARE A LOT OF REASONS TO GET OUT AND RIDE, rain or shine. Today it was rain. I knew there was a chance...
... some would say I was risking it when I left.
Not me.
I committed to be outside for at least 2 hours every single day of 2023. The only risk would be...
... letting myself down.
The curious thing about commitments is they almost instantly separate us from everybody else.
Mudflap mounted, I rolled out.
Threatening clouds.
Wet streets.
No rain.
Neighbors shook their heads.
Drivers thought I was outta my mind.
I keep reading that being comfortable while being alone is a sign of mental health. For me, it's necessary.
You can call it another lonely day...
... welcome to my world.
https://pedalindustries.com/posse
Maybe that's why I love the PEDAL Posse so much.
https://pedalindustries.com/posse
Listen and watch the riffing version of this post
Search for the PEDAL Industries podcast on Apple or Spotify
Watch on our YouTube channel.
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163.6
8.25 hrs Sleep
2 RaceDay Ready Strength Circuit
20 minutes recovery
90 minutes reading + Journaling
WHEN IN DOUBT GO BIG
Jan 29, 2023
by TODD BROWN
IF YOU'RE LOOKING AT YOUR CALENDAR wondering what event or two will fit in well with family, work and life, consider this...
... When in doubt, go big!
Pick the bigger event,
choose the impossible goal.
Because if you're going on invest
in the time to train,
a diet worthy of a Spartan,
money to perfect your race bike...
... nothing will give you a better return than a big event and a big goal.
https://pedalindustries.com/products/raceday-ready-2023-for-life-subscription
I have 4 slots left for the accountability group.
Check it out.
https://pedalindustries.com/products/raceday-ready-2023-for-life-subscription
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164.5
7 hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery
150 minutes reading + Journaling
HOW FAR AHEAD SHOULD WE BE LOOKING?
Jan 28, 2023
by TODD BROWN
WHETHER IN A TIGHTLY BUNCHED ROAD GROUP or slicing and dicing the explosive start of an XC race, I never trust the riders ahead...
... I'm always looking as far ahead as possible.
It's a habit and it has kept me out of a lot of trouble because the riders ahead don't always call things out, even if they see them.
I've found the racers who are the most successful look the farthest ahead. Not just in the race...
... in everything, especially the calendar.
They aren't just looking at next week's race or next month's.
Six months out, for sure.
Often a year,
or more...
... because that is how long it takes to achieve greatness.
https://pedalindustries.com/products/raceday-ready-2023-for-life-subscription
I have 5 slots left for the accountability group.
Check it out.
https://pedalindustries.com/products/raceday-ready-2023-for-life-subscription
----
164
7.5 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
30 minutes reading + Journaling
WHY AREN'T MOST PEOPLE STRONGER THAN THEY COULD BE?
Jan 27, 2023
by TODD BROWN
A FRIEND OF MINE WAS COMPLAINING RECENTLY that he always finds the time to ride, but...
... never finds the time to do strength work.
I made him a promise, if would do one thing just one time he would easily find the time to be a lot stronger.
Not only find the time, but get all the benefits of being strong on and off the bike.
- Increased stability and power
- Better bike control
- Stronger bones
Who doesn't want that?
So, here's what I asked him to do...
... Next time you do your pushups, pullups and squats, time yourself.
Here's the honesttotodd's truth.
It takes about 10 minutes.
That's it.
In that amount of time, I can easily do
10 pullups
+ 30 pushups
+ 5-7 heavy squats
... and catch my breath in between.
If there is one thing I wish I'd done my entire life, it's that. Every day. Sometimes more than once.
In just 10 minutes, you can get amazing results. That you can see. And feel.
10 minutes.
He knows that, but he'd never timed it.
Timing it makes it real.
That's my minimum, pullups and pushups and squats. I have a few other things I do to stay strong, but even that only takes 22ish minutes.
So, like this morning, when Surfergirl has an early flight and I've got 30 minutes to get out the door, it would have been soooooo easy to blow that off. Instead, it's 10 minutes...
... make it happen.
Every day, but Sunday (my day off).
https://pedalindustries.com/products/raceday-ready-2023-for-life-subscription
I have 5 slots left for the accountability group.
Check it out.
https://pedalindustries.com/products/raceday-ready-2023-for-life-subscription
Check out my riff on this post... search PEDAL Industries on Apple Podcast, or Spotify
Or the video version https://youtu.be/mcZfAB5povg
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165 (ugh!)
7.7 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
50 minutes reading + Journaling
DISCIPLINE FOR DUMMIES
Jan 26, 2023
by TODD BROWN
THE GREAT KATE COURTNEY was on a podcast with Ryan Holliday discussing the benefits of discipline. It's harder than it sounds if you love to ride. Her coach asked her..
... Do you want to be fast today or at the races?
It's Either/Or.
We can't have it both ways.
She went into the benefits of a legit offseason.
Cooling things down.
Reduced saddletime.
How do we know we're doing it right?
When can we ramp things up?
How hard should we go?
I was thinking about this yesterday, because I felt so darn good on the bike. For months, I've been having a pretty legit offseason myself. Reduced intensity and saddletime.
Now that the first races are approaching, with an A race in March, I'm aching to cut loose.
Oddly, and this could be weird for some of you, during this period of building base on the bike and strength in the gym, it feels a lot like dating.
Hear me out.
Proper dating doesn't start with a full makeout session on the first encounter. No. We dress up, we go out. Movies. Dancing. Dinner. A hike. A bike ride! Etc. Later, down the line...
... a kiss at the door is like hanging on to a group ride.
We keep putting in the time.
On the bike.
In the gym.
Eating well.
If we don't rush things,
if we are patient,
desire builds,
we wonder,
we know,
ready.
Ya can't race all the time, every weekend, all year long, without losing interest and burning out.
The C races, first dates.
The B races, meeting parents and friends.
The A races, absolutely magical if we've waited to unleash all our potential.
Too much?
For those of you into the data, you may not need the dating analogy. For the rest of us...
... that's pretty much how it is.
And, it's a lot of fun done right.
https://pedalindustries.com/products/raceday-ready-2023-for-life-subscription
If you're lacking some self-control, the accountability maybe just what need.
https://pedalindustries.com/products/raceday-ready-2023-for-life-subscription
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164
8.5 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
80 minutes reading + Journaling
---
Listen to the podcast version (sometimes it's delayed) https://anchor.fm/raceday-ready-with-todd-b
Check out my YouTube riff on this post: https://youtu.be/6myCAC5E9fg
WHAT COMES LONG AFTER THE SUGAR HIT?
Jan 25, 2023
by TODD BROWN
THIS GEM REALLY HITS HOME. It came during a conversation with one of the RaceDay Ready Accountability crew. It is so good...
... because it is so true, for us.
Nothing tastes as good as being lean feels.
That is gold.
Nothing tastes as good as being lean feels.
Write it on your bathroom mirror,
on your scale,
on your hand.
We are athletes,
born predators.
I was thinking about that doing a local climb.
My scheduled group ride through Camp Pendleton was nixed because they are doing training exercises. So, I turned around short, hit it hard coming back...
... and attacked the climbs.
PRs.
Yes, PRs in January.
Granted, the main segment, I haven't climbed it a million times, there's room for improvement. It's a solid 20 minute effort...
... aptly named Bahia Pain Cave.
I'm not lighter than the last time I PR'd. But, I'm most definitely stronger with all the leg work I'm doing nearly every day:
- Sled
- Squat
- Nordic
- Box Jump
- Toe Raise
- Heel Raise
The original phrase was Nothing tastes as good as being skinny. Skinny can be good...
... it can also imply weak.
Athletes, predators aren't weak.
The are lean.
Strong.
One more time...
... Nothing tastes as good as being lean feels.
Especially, when getting after it on a climb.
https://pedalindustries.com/products/raceday-ready-2023-for-life-subscription
Need some accountability?
It's just a call away.
https://pedalindustries.com/products/raceday-ready-2023-for-life-subscription
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164
8.5 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
80 minutes reading + Journaling
Check out my YouTube riff on this post: https://youtu.be/ZB6SdvE83Gw
CAN HAIRY LEGS MAKE YOU FASTER?
Jan 24, 2023
by TODD BROWN
IT'S WINTER, most of us are training indoors or outside solo. Some of it is top secret, some of it is posted on Starva. Meanwhile...
... will getting back to leg shaving make me faster?
Or, is it like Samson's hair?
Neither.
But, here's a short list of pros and cons.
Pro leg shavin'
- Looks cool
- Signals, I know what I'm doing
- Easier to clean up after taking a tumble
- Saves .2 seconds over a 100km time trial at 30mph
Pro leg hairyin'
- Looks wild
- Signals, Give me room I'm new
- Taking a tumble isn't even a consideration
- Saves hours over the course of a year of shower time
Diesel, do you shave your legs?
Why yes, I do.
Why are they hairy, then?
Because I'm not right now.
When do you shave your legs?
When I wanna feel fast and sexy.
When is that?
Which reminds me of the first time I got in the ocean after shaving my legs.
I felt naked.
Which reminds me of the first time I climbed in beg with Surfergirl after shaving my legs.
I felt nakeder.
But, I digress.
Showing up with wild legs is a legit tactic I've used when racing in strange lands...
... the disrespect is drenching.
And their isn't anything like disrespect to get me fired up.
Shallow, I know.
But, it works.
https://pedalindustries.com/collections/raceday-ready-2023
You know what else works?
https://pedalindustries.com/collections/raceday-ready-2023
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164
8.5 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
80 minutes reading + Journaling
THE UNREALISTIC RACER
Jan 23, 2023
by TODD BROWN
YOU CAN'T DO THAT. That seems hard. Don't be so unrealistic. Don't you want to enjoy life? Isn't time to take it easy?...
... this is Devilspeak.
The road we ride into hell is not paved with good intentions, it is paved with what appears to be helpfulness.
In the end, it creates uneasiness because in our souls we know we could have done better if we simply...
... shut out the naysayers and easyroaders.
If you are struggling to be RaceDay Ready, I get it. I take steps backwards myself, fall victim to the hoopla and shortsightedness of parties and visitors and what appears to be their well-meaning sentiments only to wonder if...
... they are subconsciously jealous, even malicious.
Pulling me down to their reality.
Fuhget that.
We are not looking for average, realistic results. Living below our capabilities is hell...
... heaven is full of unrealistic believers.
Let's go!
How can you be unrealistic this week?
Tell me one commitment you have made.
I'm pulling for you, always have been, always will be...
... supporting the unrealistic racer.
---
Recording our daily stats is good. A weekly checkin is better, because...
"When performance is measured, performance improves. When performance is measured and reported, the rate of improvement accelerates."
- Tommy Monson
If you are slipping, maybe it's time to check out RaceDay Ready For Life.
https://pedalindustries.com/collections/raceday-ready-2023
https://pedalindustries.com/collections/raceday-ready-2023
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165ish
7 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
TO TRAIN OR NOT TO TRAIN OUR WEAKNESS?
Jan 22, 2023
by TODD BROWN
SOME SAY WE SHOULD TRAIN OUR STRENGTHS others say we should train our weaknesses. Who's right? Why do we even have weakness? What's your take?...
... Here's mine.
It all depends.
If we're trying to actually win a race:
- Pick an event that suits our skills.
- Take those skills to their highest level.
- Go for the win.
If we're in it for the shear challenge:
- Pick something outrageous.
- Take the skills required to their highest level.
- Go for it.
For all it's glory, I've found winning to be hollow.
There is nothing like picking something outrageous, especially if nobody thinks we can do it, and getting it done.
Whether we are momentarily or permanently weakened is irrelevant...
... what we're doing with it is what matters.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
Personally, I'm enjoying more than ever the effects of being RaceDay Ready...
... especially the results of the Cowboy Strong philosophy.
So much so, that I'm testing out a new twist to my training.
I'll be sharing the results in the coming months.
They are promising.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
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165ish
8.5 hrs Sleep
0 RaceDay Ready Strength Circuit
0 minutes recovery
80 minutes reading + Journaling
HOW TO IMPROVE YOUR SUSTAINABLE POWER
Jan 21, 2023
by TODD BROWN
I'M A SUCKER FOR ANYTHING THAT SAYS SUSTAINABLE, even if my spider sense is yelling Scam Scam Scam I'll do what I did today...
... and risk being semi-disappointed.
Yes, the salad with sustainable salmon was good, however is it sustainable just because it is such a tiny piece of salmon?
All I can say is it wasn't nearly as thrilling as using my sustainable power...
... to drop my friends on a hilly 45 minute grind.
What is sustainable power?
Like the salmon in my salad, sustainable power isn't a hugehuge effort.
For me, it's the racepace I can hold all day. Not really all day, but for a longlong time...
... it's tempo.
150-159 beats a minute.
It's not a pace you use that much in road racing, where we have to hit it hard to hang on.
It's not a pace that will drop anyone immediately.
If that's true how did I drop my pals?
- honestly, I'm a little fitter at the moment
- I relentlessly kept the pace high
- One by one over the final 20 minutes they popped off.
How does this fit into polarized training?
Well, I'm still laying lots of base miles in zones 1 and 2 for most of my rides...
... which leaves 2 rides a week to get after it.
But, doesn't that mean the 2 hard days should be all out with lots and lots of intervals or a group ride at race pace?
Yes, and no.
Yes, we need the 2 hard days.
But, if the upcoming races are likely to leave you alone for long periods of time, like a MTB race...
... one of the two hard days can certainly be sustainable power.
Done right, it will feel a little too easy at the start and super challenging towards the end.
I was hungry all afternoon after my sustainable salad...
... fortunately, my competitive spirit, was veryvery satiated.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
Another way to improve sustainable power, is to do offthebike strength training, like the kind we do with RaceDay Ready.
Have you started it?
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
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164
7 hrs Sleep
0 RaceDay Ready Strength Circuit
0 minutes recovery
20 minutes reading + Journaling
MOST RACES SUCK
Jan 20, 2023
by TODD BROWN
I'M A FIRM BELIEVER IN THE 1-3 A RACES THEORY. It's just impossible for me to get up for more than 1 or 2 races a year, maybe 3. So I hone in on a few because...
... most races suck.
Not that the promoters are bad or competition unworthy or courses weak, that's not it at all...
... they're really just fine.
But, as the great Derek Stivers says...
... If it ain't hellyeah, it's no.
Because, when we turn down the other races we are left with the much bigger challenges. And, with big challenges comes big magic...
... we are forced to rise to the occasion.
Do I do more races?
Yes, for sure.
However, if I focus equally on them all they end up sucking the life out of me.
Choose wisely...
... Our A races define who we are.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
Which makes it easy and wise to practice Race Day Ready every day.
Have you started it?
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
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165
7 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
REMEMBERING TYLER HAMILTON
Jan 19, 2023
by TODD BROWN
ONE OF THE MORE INTERESTING BOOKS I'VE READ was the confession of Tyler Hamilton. It's been a while, but I was very much reminded of it today...
... as I clicked off the final minutes of my ride.
It wasn't good.
In fact, it was a total rookie move. But, for Tyler, it would have been a very pro move.
Among the many things he did to reach the top levels of the sport was to ride all day long on limited calories...
... then rather than eat he would sleep.
He complained about getting so lean it hurt to sit on anything but very padded surfaces because his butt was gone.
I'm in no danger of that, however I did really mess up my food.
I didn't bring enough and I bonked.
30 minutes from home.
Which for me means I get shaky, pretty fast.
I walked in,
helmet on
gloves on
shoes on
... and finding sugar,
calories...
... it was on!
Chocolate covered macadamia nuts.
Check.
Frozen cookie hiding in freezer.
Check.
M&Ms.
Check.
The problem with a serious bonk is it can take you muscles weeks to recover.
This was a minor bonk, and I was delirious...
... making all kinds of bad decisions.
What I should have done is marched in, sans shoes, and mixed up a 150% of my recovery drink. Then, waited it bit until it took effect.
What I also should have done was take more calories when I rolled out, but one turn lead to another and I rode beyond my planned 90 min...
... even then, I was traveling too light on carbs.
Time to get off my augmented cushion of a derrière...
... and do some extra pushups before I hit the hay.
https://pedalindustries.com/collections/supertech-ts/products/all-marble-supertech-t
Good thing I'm wearing a SuperTech T
Use promo code TODDSFAVET to save 20%
https://pedalindustries.com/collections/supertech-ts/products/all-marble-supertech-t
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164
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
80 minutes reading + Journaling
THE ONLY GOOD THING ABOUT EBIKES
Jan 18, 2023
by TODD BROWN
THERE IS ONLY ONE GOOD THING ABOUT EBIKES, transportation. Getting from A to B, especially in hilly terrain and if you're a pre-driving teen. On the aporty side..
... they are also good for people with health challenges.
That's it.
I do admit to having been inspired by ebikes, not to clap some edork upside the head...
for destroying our trails during the rain
blowing through all the turns of our tight, fragile singletrack
hitting 30 mph on a bike trail, hands off bars, staring at phone
... no, none of those daily inspirations.
Ebikes have inspired me to get back on a dirt bike, probably a Honda 450X, and return to race Baja because...
... if you're gonna get a motor, it better be loud and overwhelmingly powerful.
Otherwise, all these overdressed underworking "athletes" are shortchanging themselves.
In true bandwagon fashion, USA Cycling, our governing body of competition which is constantly losing it's grip on local promoters due to their own silly policies and often surly officials, has determined esports Nats is a good idea...
... It's on the calendar, with a date and location.
Unlike many of the traditional National Championship events which have still yet to merit location and date announcements. Unlike almost every other promoter who has had their 2023 schedule and details up for months...
... these clowns, like their new esport love, can't be bothered with tradition.
Call me old.
Call me a blind...
... I prefer my suffering to be self-made, just like my power.
https://pedalindustries.com/collections/all-hats
Today, being in the low 40's a ebikers donned snowgear...
... all I needed was our thin Skull Cap.
It is the perfect layer to take the chill of your dome and still fit comfortably under your helmet.
Made from the same luxurious Italian fabric we use on the front of our #1 and PRO jerseys this is breathable and moisture wicking.
Save 20% with Promo Code: MANPOWER
On any of our headwear.
https://pedalindustries.com/collections/all-hats
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162.6
7 hrs Sleep
1 RaceDay Ready Strength Circuit
0 minutes recovery
30 minutes reading + Journaling
HOW CHAMPIONS FUEL FOR EPIC RACES
Jan 17, 2023
by TODD BROWN
I'VE BEEN EXPERIMENTING QUITE A BIT WITH FUELING. Calories per hour, at certain levels of effort. Getting it right...
... means laying down fast time.
Getting it wrong.
Not so much.
For many years, I strove to consume 300 calories per hour in a race or intense training session. I was religious out that. How I consumed them...
... was dependent on the terrain.
A road race, could be mostly food.
A rough and technical MTB race, all liquid from a hydration pack.
However, that has changed.
Not the methods depending on terrain, the amount of calories.
Now, I shoot for 400 calories an hour.
I perform better.
Interestingly, even though I may consume 1600 calories in a 4 hour session and according to the apps burn double that amount of calories...
... I'm not famished after the effort and I recover better.
But, anybody could and should play around and dial in their calorie consumption. Amateur and pro...
... but, champions devour a different kind of fuel.
When it all goes sideways, when all looks lost, when quitting is about to happen the champion...
... feasts and devours the past victories and triumphs.
Racers cannot conquer on bread alone.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
Which is why journaling is an integral part of the 10-Week Challange
Have you started it?
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
162.4
8.5 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
ARE YOU TAKING THE TRANQUILIZING DRUG OF GRADUALISM?
Jan 16, 2023
by TODD BROWN
TRADITIONALLY, AND I MEAN GOING BACK DECADES, this is my day to ride up the mountain top and look over my figurative kingdom...
... and think things over, make plans.
Most of us, myself very much included, cherry pick our victories and our defeats.
We are cowards, afraid to see things as they really are, to admit our faults and our weaknesses...
.... until we do that, we cannot begin to hope for greatness on or off the bike.
Dignity.
Discipline.
Destiny.
Devotion.
Dissatisfaction.
Dispair.
Difficulties.
These are what Dreams are made from.
If I learned anything from yesterday's tragedy it is that time is short, too short. There is no time to take the drug of gradualism.
We must make real promises to act with haste.
Rise.
Lift.
Struggle.
If you have never read the I Have A Dream speech, if it's been a while, do it. It's short (<10min). And beautiful. Inspiring. Don't let someone cherry pick the words. Read 'em. Own 'em.
We're doing life right when we have...
Dignity.
Discipline.
Destiny.
Devotion.
Dissatisfaction.
Dispair.
Difficulties.
... Dreams.
----
163.6
7.5 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
75 minutes reading + Journaling
SHOULD WE FOCUS ON TIME?
Jan 15, 2023
by TODD BROWN
WHAT I'M ABOUT TO SHARE IS TROUBLING and terrible. Walking on the beach today we noticed a surfboard floating, looking closer...
... I could see it was tied to a body.
I ran.
Turned him over
With others, dragged him to the sand.
Surfergirl called 911 and flagged the lifeguards.
A friend, who had just renewed her CPR certification, began pumping his chest.
A bystander, who is a critical nurse spelled her.
First responders arrived and took over.
We talked after the ambulance rushed away.
22 minutes had passed since the call.
It seemed like a lifetime.
I couldn't help but think of the parents and loved ones.
I couldn't stop crying and praying.
Did you see the others kneeling?
I walked back, alone, in the deep sand.
She likes to walk in the water.
Time to process.
A man called to me.
Are you okay?
Yes, why do you ask?
I saw what you did, can I pray for you?
Of course.
Surfergirl joined.
We talked a bit, he gave me a book he was reading. The Shack.
Further down the beach, we walked over to a lifeguard in his truck. Tears rolled down his face, and ours.
He said, I'm just praying him and his family.
Near the top of the many stairs back to the parking lot, an elderly woman weakly made her way. I slowed...
Can I help you?
No, I'm 85.
Oh!
I broke my leg, but I still walk down over there and then walk up over here.
That is wonderful, you're so strong.
Wherever you are, I hope you are well and safe and on good terms with God and man...
... none of knows our time.
(Please do not ask me to talk about this further XOXO.)
APPARENTLY, I HAVE 9 LIVES
Jan 14, 2023
by TODD BROWN
I DROVE 35 MILES SOUTH TO BEAT THE RAIN, and ride with the most ferocious group in the region. No matter the time of year, I get whacked. I have only one question...
... are these guys, just better?
There is something about San Diego that produces competitors. I suspect the origin lies with the Navel base, particularly the SEALs.
For decades, incredible athletes have been coming here to try and become Navy SEALs. Those guys live and train here, raise their families and retire...
... and their culture spreads far and wide.
Take that warrior mentality, combine it with year round perfect weather and you've got a petrie dish of awesomeness.
There's more.
If you look at today's route profile, you see the lung busting effort after effort through beautiful terrain with few traffic lights. it's just really good riding.
I arrived early, to warm up a bit and socialize. Might as well make friends before I decide...
... I hate every one of these guys.
The pace is casual, and even I'm antsy. I shouldn't be, but I am. Then, we turn right about mile 24...
... and go straight up for 4 miles.
My chest is heaving,
Joe's slobber is gushing down his chin,
and the pros are out of sight long before the top.
Unpredictably, there is a regroup.
I'm grateful.
About an hour later, a guy looks over at me and says...
You've got 9 lives.
How's that?
Well, you get ejected on every climb and somehow get back on.
It's hard to hate a guy that appreciates all the suffering, and daredevil descending to hang on...
... in fact, I appreciate all these guys who inspire me.
I just wanna know...
... are they better?
Nurture or Nature?
https://pedalindustries.com/products/pedal-kom-jacket-isd
We still have 1 closeout KOM jacket. A Large.
This is without a doubt, the best product for weather like this, wind and water proof, and easily fits in a jersey pocket.
The new KOM jacket will be out soon, selling for $140... the Italian fabric is superawesome and superexpensive.
Grab the large for 50% off.
https://pedalindustries.com/products/pedal-kom-jacket-isd
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164.1
7 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
50 minutes reading + Journaling
MOST SHIFT WORKS
Jan 13, 2023
by TODD BROWN
SOMETIMES GOLD JUST ROLLS OFF THE TONGUE OF A FRIEND and I have to share it with you. Like this from legendary promoter and world champion racer Victor Sheldon...
... Most shift works if you just stick with it.
The problem of course is the IF.
Because most people don't stick with things.
I'm guilty.
Already my commitment to do X amount of sales calls a week has been far short of what I hatched from the comfort of my lazyboy on NYD. Sales calls, like most things that take effort, are hard to get started...
... and awesome once we get going.
Same for my morning RaceDay Ready cross training.
More so for stretching a night.
20ish minutes for each of those ...
... I always feel amazing once I'm done.
Victor has bagged around 20 World and National Championships between his Pro Jet Ski racing and outstanding mountain biking career. He also promotes some of the very best MTB racing in these parts...
... he stuck with it when few thought he could succeed.
If...
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
163.1
8 hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
SLEDDING IMPROVED MY PEDAL STROKE, A LOT
Jan 12, 2023
by TODD BROWN
IT'S WINTER AND KIDS ARE OUT SLEDDING. Me too, and it's done wonders for my pedal stroke...
... especially out of the saddle.
But, it doesn't snow where I live?
Not a problem.
Not that kind of sled.
This kind.
Pull it backwards, and heal your knees.
Bend down and push on the bar sticking up and magic happens in your ankles because you have to use them to get that weight moving...
... while developing speed and power.
My bike fitter noticed a year or so ago that my ankles weren't moving properly. Today, getting fit to my Frankenbike...
... wow, the ankles are firing.
The sled is the first activity I do, almost every day. 5-10 minutes. It's loaded with about 220 pounds now.
Many gyms have sleds.
This is the link to the one I'm using here.
https://pedalindustries.com/products/pedal-industries-2023-clear-water-bottles-2-bottles
You might get thirsty... check out this bottle deal.
Ships FREE
https://pedalindustries.com/products/pedal-industries-2023-clear-water-bottles-2-bottles
----
163.7
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
45 minutes reading + Journaling
IS YOUR BALANCE IMPORTANT?
Jan 11, 2023
by TODD BROWN
AS I AGE, I find it more and more difficult to maintain my balance. Oh, I can still track stand and ride the curb, do most of the fun stuff...
... but balancing is becoming an issue.
At this point, I want to be really good at a few things.
I don't want balance...
I want to ride my ass off,
work my ass off,
and know God
... I want results.
The order of priority changes often, daily, by the minute.
If there is one thing I know for certain, it's a lot easier to balance...
... with speed and vision.
Going fast,
keeping the eyes up,
makes overcoming obstacles more likely.
https://pedalindustries.com/products/pedal-industries-2023-clear-water-bottles-2-bottles
That's probably why I like clear water bottles, too.
Stock is limited,
bottles are rad,
price low.
Ships FREE
https://pedalindustries.com/products/pedal-industries-2023-clear-water-bottles-2-bottles
----
164.1
7 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
50 minutes reading + Journaling
GOOD TRIBE VIBES - 10x10 special offer
Jan 10, 2023
by TODD BROWN
THERE'S A LOT TO LIKE ABOUT GOING RACING. The training, the bike prep, the countdown...
... and the explosion pulling into the venue.
My palms are sweating just thinking about it.
Line of cars.
Parking.
Unloading.
Kitting up.
Warming up.
Sizing up.
Lining up.
And, RACING!
I think the people that have the most fun are the ones who are there with a group.
Even if it's just two.
There is something about sharing the experience with someone who gets what we're doing...
... it's bonding, often lifelong.
The really organized groups don't just have matching kits..
... the have a place to hang out, before and after.
Usually a sweet canopy, like this one.
https://pedalindustries.com/collections/canopies-banners-and-flags
Notice how it looks like their back wall is lit up, that's because we prefer to do the back walls out of a special mesh fabric...
... more light, better wind flow.
If you'd like to get a custom canopy or back wall or bike rack banner, we're doing...
... a special 20% off this week on all outdoor gear.
Go here to get started: https://pedalindustries.com/products/add-more-custom-products-to-my-store
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164.1
7 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
50 minutes reading + Journaling
IF YOU KNEW
Jan 09, 2023
by TODD BROWN
I THINK THE HARDEST PART ABOUT PUTTING TOGETHER AN ANNUAL PLAN is not picking the events or blocking out the weekends or...
... lining up the training blocks.
The hardest part is believing what we have planned will work, and then working that plan.
In the beginning, it's really hard to tell if any progress is being made.
It's even easier to wait a day or a week to get started because...
... the weather, work, illness, vacation, celebration
If we really believed in our plans, if we were absolutely certain in the outcome, if victory - however we define it - was certain...
... we get to work right now.
That's the plan.
Work it.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
164.3
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
65 minutes reading + Journaling
WHAT IS THE OPPOSITE OF MODERATION?
Jan 08, 2023
by TODD BROWN
FOR SOME PEOPLE MODERATION IS RELIGION. All things in moderation they say.. Not me. If you asked me how to spell moderation, I'd say...
... M-E-D-I-O-C-R-I-T-Y.
It's the opposite of moderation that yields results.
The best don't do any of this in moderation:
- Sleep
- Eat
- Drink
- Train
- Stretch
- Lift
- Recover
- Skill drills
Can you imagine a pro telling the team director, Not too worry, I've trained moderately? Slept Moderately? Eaten moderately?
Of course not.
Pros do the opposite of moderation.
They know exactly what it takes, and get it done...
... nothing more, nothing less.
Precision,
that's the opposite of moderation.
How do spell winning?
P-R-E-C-I-S-I-O-N.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
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164.7
8 hrs Sleep (rookie move!)
0 RaceDay Ready Strength Circuit
20 minutes recovery
100 minutes reading + Journaling
I FINALLY CELEBRATED BOXING DAY
Jan 07, 2023
by TODD BROWN
I LOVE BOXING DAY CELEBRATIONS. Especially the kind where I don't have much to donate, but receive all kinds of gifts...
... like punches in the gut.
Today was exceptional, finally dry and beautiful after what seemed like a month of straight rain.
LoveWatts and I rode over to let the Lords of Winter Fitness enjoy their reign by raining down...
... attack after attack.
I'm not even sure they were trying all that hard, such is our state of readiness after wet and cold weather, travel, work, holidays and some wisely backed down months.
Officially, it is exactly 10 weeks until Cactus Cup, where I've sworn to snatch a PR on the long course...
... age be damned.
It
is
time.
What's an interval loathing, powermeter hating, crusty old diesel gonna do?
Obviously, take the 10-Week Challenge in earnest.
Less obviously, use and be abused at the local group rides...
... building my fitness one week at a time.
When will I stop the RaceDay Ready strength circuits? Tapering off of them 2 weeks out.
It's a lot like pulling back an arrow.
The string maybe sloppy and lax now, but it will get tighter and tighter...
... until I let it fly.
That's my plan.
What's yours?
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
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165.1 (the horror!)
6.8 hrs Sleep (rookie move!)
0 RaceDay Ready Strength Circuit
20 minutes recovery
40 minutes reading + Journaling
ROAD, DIRT AND FRANKENSTEIN
Jan 06, 2023
by TODD BROWN
GRAVEL RIDING IS HERE and it is killing off road racing in these parts. The turn out is bigger, the energy greater...
... it is fun and new.
Promoters don't know what to do.
Some are threatened, some are on the band wagon,
Racers don't know what to do.
Stick with the small fields or head on over to larger fields.
But, there is a problem as I see it.
Several.
First gravel racing isn't really racing.
Hear me out.
Gravel racing is more like a gran fondo, a mass start adventure served with caviar and wine. Nobody is really there to win, but a few pros. The rest are there to ride fast, bump bars, maybe shed some skin...
... and pedal for an absurd amount of time.
There is nothing wrong with that, but it's not racing. This is racing:
- Lining up with riders of similar talents.
- Getting after it with power,
- and guile.
Gravel is a lot of fun, and it drew me in a few years back...
... I think it could be even more funner.
My typical gravel ride around here is limited. We just don't have endless dirt roads.
We have some dirt,
and some single track,
and all kinds of horse trails,
plus back alleys and sidewalks and curbs,
and of course lots and lots of concrete and tarmac.
Which means my gravel rides aren't really gravel at all...
... they are a helluvalot more fun.
Each time I roll out on my gravel bike, I'm like Dr. Frankenstein building the parts from each terrain...
- jumping
- sliding
- climbing
- hammering
- carving
... I'm not a gravel rider,
I'm a Frankenrider.
What would make gravel racing more fun?
- Shorter courses
- Requiring more skill
- With categorized riders
Or maybe it would ruin it all together when the angry step dad, UCI, found out we were having fun and came in to make it "legit".
Speaking of legit, I have determined that for me the right tool for Frankenriding is an old hard tail.
- Party up front
- Business in the back
- No fretting if things get messy on course
Maybe it's just more representative of who I am as a person?
I dunno.
I do know this.
I'm planning to race more MTB this year, and being as close to my MTB position on all rides is going to be helpful...
... Frankenriding is the only way to log the Zone 1 and Zone 2 miles.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
Frankenriding also requires more upper body strength.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
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164
8 hrs Sleep
1 RaceDay Ready Strength Circuit
0 minutes recovery
80 minutes reading + Journaling
THE REAL REASON THE 10-WEEK CHALLENGE WORKS
Jan 05, 2023
by TODD BROWN
MORE OFTEN THAN YOU'D THINK, I get a thank you note or text or even a phone call from someone who took the 10-week challenge...
... they've all been grateful and pumped.
Curiously, while they all have a favorite aspect, there isn't one aspect that they all laser in on.
Which got me wondering...
... what is it about the challenge that works?
I haven't ask them, but I will tell why I think it works.
No matter who you are, how good you are, hDow much you know...
... I guarantee change is going to be required.
That is because the RaceDay Ready 10-Week Challenge is a comprehensive program...
- physical
- mental
- spiritual
- social
... at the end you'll have so much proof of improvement in each area you'll be...
... Ready to rip on RaceDay.
It took me forever to figure it out.
For example, I once paid to Joe Friel to come and speak to a group of us. He and I had a long lunch and talked about all kinds of aspects of training. If you want to see his current thinking, which is exactly what we cover in the challenge go here: https://joefrieltraining.com/my-5-2-training-routine/
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
163.4
7.5 hrs Sleep
0 minutes of strength
0 minutes recovery
60 minutes reading + Journaling
WHICH IS A BETTER USE OF YOUR TIME?
Jan 04, 2023
by TODD BROWN
THE LARGELY ONE-DIMENSION APPROACH most riders use to get faster cracks me up. So much time spent mindlessly riding...
... vs time spent riding with purpose.
Which is better...
- Pedal stroke smoothing drills or riding more?
- Learning to carry speed through turns or riding more?
- Dialing in race nutrition or riding more?
- Clean and pristine drivetrain or riding more?
- Strength training for 15 minutes or riding more?
- Tire set up or riding more?
- and so on
... perfecting the little things or riding more?
Yes, we do need piles of miles.
But, we can get a helluvalot faster with a little effort.
I wrote a new book about that, kind of.
https://pedalindustries.com/products/raceday-ready-100-day-journal
I say kind of because the book really is just a healthy nudge in the right direction and will require a lot from you...
... it comes with a 100% money back guarantee.
Check it out.
Ships free, too.
https://pedalindustries.com/products/raceday-ready-100-day-journal
----
163.4
8 hrs Sleep
1 minutes of strength
20 minutes recovery
60 minutes reading + Journaling
DON'T BE A PARASITE
Jan 03, 2023
by TODD BROWN
YOU CAN ALWAYS SKIP A PULL. Fake breathlessness, creep in the back. There are lots of ways to do it...
... but, we know what you're up to.
You're being selfish, saving your powder and trading something awesome for something now.
The peloton doesn't forget.
The trust is gone, and so will be the next break...
... without you in it.
Do the work.
https://pedalindustries.com/collections/raceday-calendars™
Are you in the calendar club?
Now shipping free.
https://pedalindustries.com/collections/raceday-calendars™
----
162.4
7 hrs Sleep
1 minutes of strength
20 minutes recovery
60 minutes reading + Journaling
ARE YOU AT WAR?
Jan 02, 2023
by TODD BROWN
I'M AT WAR. Nobody knows it. Instead my friends and neighbors say things like You're so dedicated or You're an inspiration. Maybe I am, and that's cool...
... but, it's not about them or what they think.
It's my fight.
When I look at the pull up bar strategically placed in my bathroom door jam, I'm reminded of the battle. It is there because I committed to do pull ups and pushups...
... every dawgawn day.
The first few are never fun, never, which is why it is so difficult to get started...
... I grab that dern bar and hang.
Up.
Down.
Then, it's 3 pushups for every pull up completed...
... I grudgingly assume the plank position.
Down.
Up.
In a few minutes, it is all over. My muscles are full of blood and it feels so flipping good...
... that's why I go to war with myself.
Because I like it,
the challenge,
overcoming.
It's the reason I am going to go alone today and do intervals on a 10 mile rocky singletrack climb...
... nobody will know, but me.
https://pedalindustries.com/collections/raceday-calendars™
Just like nobody will see all the work I put in before the A races on my calendar.
https://pedalindustries.com/collections/raceday-calendars™
----
166
7 hrs Sleep
0 minutes of strength
20 minutes recovery
60 minutes reading + Journaling
HOW GOOD COULD WE BE?
Jan 01, 2023
by TODD BROWN
FOR THE LAST 3ISH YEARS I have been riding 3 bikes. Gravel, road, mtb. 40%, 30%, 30%, respectively. It's been a lot of fun...
... but, I think it's made me worser.
There's just no way to reach maximum potential performance training on three different bikes, in three different disciplines, because the...
- fit
- handing
- strategies
... though similar, are different.
Is that really true?
While I just completed a breakout year, and while three of the most exciting road pros are battling it out in Cyclocross right now, and two of them compete on MTB as well, one the Olympic Champ...
... yes, I still think that could be true.
For me.
Friday, while going up a somewhat technical 6 mile singletrack climb, I just didn't have it...
... dismounting where I should be charging with power.
Not a good indication.
A few weeks back, on a challenging road ride, the group was frisky and I suffered with every acceleration.
Time to experiment.
There is nothing but MTB races and a road stage race between now and April...
... I just might have to go all in on 2 of the 3.
Any thoughts?
https://pedalindustries.com/collections/raceday-calendars™
Have you watched this?
https://pedalindustries.com/collections/raceday-calendars™
----
166
7 hrs Sleep
0 minutes of strength
20 minutes recovery
60 minutes reading + Journaling
HOW TO STAY SHARP
Dec 31, 2022
by TODD BROWN
I READ A LOT. I buy a lot of books. I like paper, I like to dog-ear the pages and underline the passages that are most meaningful...
... most of that is done when the house is quiet.
The best part is going for a long ride alone and considering the thoughts the authors were trying to convey.
Somehow a jarring trail or screaming descent or maximum effort on a long climb...
... will bring forth an epiphany.
An insight.
Or change my mind.
But, I don't think I've been going deep enough.
I say that because not in the stack above are the my trusty religious texts which always seem to give more with each reading.
This year, I'm going to limit myself to a handful of books.
I'll probably still buy a lot, but as the great George Raveling says sometimes you don't need to read the whole book. Or, as the great Seth Godin says most books you get the joke quickly and the rest is filler...
... if it's boring or long winded, I'll move on quickly.
The good ones I'll read and reread.
The most impactful book of the year in that stack?
The Artist's Way, by Julia Cameron.
I recommend it a long with others as part of the 10-Week Challenge because...
... all riding and no reading makes Toddy a dull boy.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
163.4
7.5 hrs Sleep
0 minutes of strength
0 minutes recovery
60 minutes reading + Journaling
WIPE OUT YOUR COMPETITION LIKE ROCKY WIPED OUT DRAGO
Dec 30, 2022
by TODD BROWN
TODAY'S CLIMB IS 6 MILES. Straight up. It's singletrack, mostly too narrow to pass...
... with a fair amount of challenging rocks and features.
I picked it for one reason.
It's time to chop wood.
What I mean by that is it's time to train solo, on terrain that might make me bleed.
The great Rocky Balboa came to mind, in Rocky IV. He's up against Ivan Drago...
... a Russian killer.
He killed Rocky's bestie, Apollo Creed.
He'd nearly killed Rocky.
But, not this time. While Drago is training with scientists in a gym, our hero is in the freezing Russian winter...
... chopping wood.
I cruised up San Juan Trail in Zone 2. Keeping it mellow. It was surprising how degraded my skills are right now. Multiple dismounts. It's the perfect place to train for...
... the blows that are sure to come next season.
How do you chop wood?
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
Along with the 10-week challenge, I'll be going back to ride that trail often.
It's a longer climb and more technical than any of the races on my calendar.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
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162
7 hrs Sleep
19 minutes of strength
20 minutes recovery
60 minutes reading + Journaling
MY TWO BIGGEST TROLLS
Dec 29, 2022
by TODD BROWN
AS I ENJOY A BIT OF MICROFAME, I have had to deal with a number of trolls. It's flattering, and kinda fun to have a few haters who just don't get..
... who I am.
The two biggest trolls are of my own making, and they are constantly on my case.
In fact, they stalk me on most of my rides. Someone must have doxed me on Strava...
... it's super annoying!
The first is this young punk. Always making fun of me, and egging me on.
Jump that gap!
Get off the brakes!
Stop sitting in, attack!
(Have you seen either of these troublemakers?)
There other is an old coot couch rider. He yells I shouldn't be attempting any of my quests.
Slow down for hecksakes!
Give it a rest, grampa!
You can't do that!
Like I said, trolls are pretty funny and generally quite pathetic. I just laugh it off, and stick my plan...
... that's who I am.
What do you do with your trolls?
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
I don't think any of them could take the challenge...
... trolls are all talk.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
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162.5
7.5 hrs Sleep
18 minutes of strength
20 minutes recovery
90 minutes reading + Journaling
RACEDAY PERFORMANCE IS NOT AN INDICATION OF HOW FAST YOU ARE.
Dec 28, 2022
by TODD BROWN
RACEDAY PERFORMANCE IS NOT AN INDICATION OF HOW FAST YOU ARE. If you're looking at it that way, you're bound to fall short of the mark. Instead, how well we do...
... shows how hard we worked leading up to the start line.
No amount of want can make up for a lack of prep.
Ever.
I was thinking about that yesterday. It was my first day of laying base mileage down.
Base mileage is like laying tile. It's slow work, demanding exactness in terms of effort. When I do it right, when I throttle back my efforts for a few weeks...
... I can feel the energy of a hungry, caged animal.
But, I keep holding back.
I keep laying down the miles.
Keep lifting the weights.
Keep stretching.
In time, I'll join a group ride (mine are analog, digital is great if weather is a hinderance) and allow myself to hang on without out getting after it.
The animal paces back and forth, angry purring.
Miles.
Weights.
Stretching.
Laying that tile, with a beautiful mosaic...
... unleashing a little bit more each group ride.
If you want to check out my current weight regimen, click here.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
There's a lot more revealed in the 10-Week Challenge.
Which is free... insane value, free.
Because I love you, and hope nothing but the best for you.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
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162.4
7.75 hrs Sleep
189 minutes of strength
0 minutes recovery
60 minutes reading + Journaling
LET ME INTRODUCE YOU TO MY TERRIBLE FRIEND
Dec 27, 2022
by TODD BROWN
I LIKE ROAD TRIPS because they give me time to think. Just before leaving, I downloaded David Goggins new book, Never Finished. This is his second book...
... and I have one big takeaway.
Goggins reminded me who I am on raceday, with an entire chapter on alter ego.
Bruce Bannon or The Hulk
Jessica Drew or Spiderwoman
Do you have an alter ego?
I do.
Surfergirl reminds me of it often. I like that. She gets into it...
... I don't get into it until the start line.
That 3-5 minutes before the gun sounds.
There might be a million people around, all kinds of wanker energy.
Not me.
I go quiet.
Dark.
I already have my cape on, a kit that I have chosen or designed just for said A race...
.... now it's time to summon the superpowers.
And, have some freakin' fun.
My alter ego name goes all the way back to the largely idiot college days. Only a handful of people know the name.
Once, Surfergirl gave a love note to JR to give to me before Barnburner, where I was trying to qualify for Leadville. He read it.
Who's T F'n B?
You're lookin' at him.
What's the F stand for?
Whatever you freakin' want it to stand for!
So, if you try and chat me up before an A race don't be offended if you get your freakin' helmet ripped off...
... it ain't me, it's T F'n B.
https://pedalindustries.com/collections/raceday-calendars™
We're making these calendars all the time, if it says pre-order, if will ship in about a week.
For free.
https://pedalindustries.com/collections/raceday-calendars™
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162.4
7.75 hrs Sleep
189 minutes of strength
0 minutes recovery
60 minutes reading + Journaling
10 DAYS OFF THE BIKE
Dec 26, 2022
by TODD BROWN
I WAS READY TO TAKE A BREAK FROM RIDING before we left. During the 10 days I took off the bike, while enjoying a snowy Christmas, I found time to hike, ski and crossfit..
... I came away convinced I could do just fine living up there.
If I had to guess, I'd mainly back country ski and ride a fat bike. There just isn't a good adrenalin payoff with skate skiing and cross country skiing...
... oddly, I found my old love of riding the lifts a bit boring and confining.
With that in mind, freedom to roam the wilderness with an adrenalin payoff, I shouldn't have been surprised when all I could think about while driving home was making it in time to get on the MTB.
No urge to gravel.
No call to road.
What does that mean for racing next year?
https://pedalindustries.com/collections/raceday-calendars™
We're making these calendars all the time, if it says pre-order, if will ship in about a week.
For free.
https://pedalindustries.com/collections/raceday-calendars™
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162ish
6.5 hrs Sleep
4 minutes of strength
15 minutes recovery
00 minutes reading + Journaling
MY HOPES AND FEARS
Dec 25, 2022
by TODD BROWN
WE THINK WE HAVE 6 DAYS to get the resolutions finalized. Those calendars are longing for ink, our brains for direction, because...
... Next year I'm gonna!
Here is how I'd grade 2022.
Did I do all I could do last year in the four areas of a well-rounded square?
- Physical
- Mental
- Spiritual
- Social
Physical, off the charts. The PR at Leadville, breaking 8 hours was at the very limit of my wildest dreams. Add in the big upgrade in RaceDay Ready, and I'd have to give myself an A there.
Mental, the way I measure this is how the business is doing. I made a lot of changes, but the biggest were: closing down the retail location to focus on ecommerce; cutting my ad spend by 80% to focus on referrals and direct sales. I'm giving my self a B+ here because the direction was correct, but I'm still working on the execution.
Spiritual, this is tough to measure. I think it has to do with harmony in the relationships that matter, and having a charitable heart vs my natural default - which can be embarrassing at times. The biggest breakthrough came via the 30 minutes I spend first thing each morning journaling. This has been by far the most fulfilling personal journey in years. Another B+, good progress but I want to do so much better.
Social, or just being friendly and reaching out. This might surprise you, but I'm an introvert by nature. When Surfergirl goes out of town, she knows I'll be just fine. I'm completely happy to be alone. So, we made it a goal (me, because she is loving and social by nature), to go out and see friends or do something in public at least once a week. Here, I've got a long way to go. Just a C+ on this one.
The next 6 days are a great time to reflect.
In chapter 2 of my book, The Way of The RACER, I cover doing all we can do. Because, as the great Art Williams said...
... All you can do, is all you can do.
What did you do in '22?
What will you do in '23?
https://pedalindustries.com/collections/raceday-calendars™
We're making these calendars all the time, if it says pre-order, if will ship in about a week.
For free.
https://pedalindustries.com/collections/raceday-calendars™
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162ish
7.5 hrs Sleep
10 minutes strength
10 minutes recovery
70 minutes reading + Journaling
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